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Just One More
From children
to adults, most Americans could improve their health by eating just one more
serving of three kinds of foods—whole grains, dairy products and fruits and
vegetables. These groups provide some key nutrients which most of us are missing
like fiber, potassium, calcium, and vitamins A, C and folate.
Fiber prevents constipation, hemorrhoids and diverticulosis. It may also reduce
the risk of heart disease, stroke and high blood pressure, type 2 diabetes and
some cancers. It helps people with diabetes better control blood sugar, and it
helps us feel full after eating. Excellent sources of fiber include beans, whole
grain breads and cereals, and fruits, especially those with edible seeds.
Potassium can help balance the effects of too much sodium on blood pressure. So,
in addition to reducing the amount of salty foods we eat, more potassium will
help lower blood pressure. It can also help reduce the risk of developing kidney
stones, and may even slow bone loss as we get older. The best sources of
potassium are leafy green vegetables, bananas, melons, tomato products and root
vegetables like potatoes and sweet potatoes.
Most of us value calcium as bone and teeth building blocks, but we may not
realize it is also essential for muscles to work properly. Calcium is needed for
growth when we are young, and to keep bones strong as we get older. Calcium from
our bones is used by the muscles when they contract to allow us to move. The
heart is also a muscle which relies on calcium to beat steadily. All dairy
products provide calcium but some people have difficulty digesting them. Other
non-dairy sources of calcium are fortified breakfast cereals, calcium-fortified
soy milk and green leafy vegetables.
Vitamin A is
important for good vision and helps your eyes adjust to changing levels of light
such as at nightfall or when you walk into a dark room. It is also important for
healthy tissues that line the mouth and GI tract and a healthy immune system.
Because it is essential for the growth of tissues throughout the body, this is a
nutrient that is especially important for pregnant women. In one form it works
as an antioxidant which may reduce the risk of some cancers and other diseases
associated with aging. Vitamin A is found in foods that are red, yellow, orange
and dark green like leafy greens, carrots, pumpkin, and red bell pepper.
Vitamin C is another antioxidant nutrient and is important for the immune
system. It also helps make connective tissue, prevents bruising, keeps gums
healthy, helps wounds to heal and helps the body absorb iron. Citrus fruits, red
bell pepper, guava and papaya are excellent sources of vitamin C.
Folate is highly valued for its role in making new cells and reducing the risk
of neural tube birth defects. It also works with vitamin B12 to make red blood
cells, and it may help lower the risk of heart and cardiovascular diseases. We
get folate in orange juice, beans, spinach, broccoli and peanuts, as well as in
fortified breads and other grain products.
All these
important nutrients are available to us in so many delicious foods. Try to add
just one more serving of fruit or vegetable, whole grain food or calcium-rich
soy or dairy every day. A healthy body that serves you well for years and years
will be your reward.
Here are a few
ideas to help you get just one more serving:
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Have a
piece of fresh fruit instead of a doughnut for coffee break.
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Keep a
bowl of washed whole fruit on the kitchen counter where it is easy to find
when you need a snack.
-
Toss a
handful of blueberries, raspberries or strawberries on top of your pancakes,
waffle or French toast at breakfast.
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Order a
side salad in place of fries to go with your burger at lunch.
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Drink a
glass of milk with dinner instead of iced tea or soft drink.
-
Keep cut
up fresh vegetables in a clear container where it is easy to find in the
refrigerator.
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