Everyone knows it’s important to eat a variety of foods to get daily required values of vitamins and minerals. What might be surprising is how many different places you can find familiar nutrients. Here are some common foods that you might not have known are great sources of the nutrition you’re looking for:

Vitamin C

Your body uses vitamin C to build and repair tissue. It’s also an antioxidant which helps to block damage caused by free radicals. You can find vitamin C in:

• Red and yellow bell peppers,
• V8 Splash drinks,
• guavas,
• broccoli,
• kale,
• and potatoes

Protein:

Proteins are your body’s building blocks and are found in every cell of your body. Since the body can’t make all the protein it needs itself, a healthy diet must include a wide variety of proteins. You can find protein in:

• Soy products,
• seaweed (raw),
• tuna (and other kinds of fish),
• nuts,
• crab,
• cheese,
• yogurt,
• seitan,
• quinoa,
• and alfalfa sprouts

Iron:

Your body needs iron to make the molecules that transport oxygen through blood and muscles. Iron is also an important part of many proteins in the body. You can find iron in:

• Beef,
• lamb,
• wheatgrass,
• green leafy dried spices,
• shell fish (mollusks, clams, etc),
• dark greens (kale, beet greens, etc),
• apricots and
• raisins

Dietary Fiber:

Dietary fiber helps with digestion; it also makes you feel fuller faster so it helps with weight management. You can find dietary fiber in:

• Fiber cereals (i.e. those with at least 6 grams per serving),
• whole grains,
• fibrous fruit like mango and papaya,
• lentils,
• turnip greens,
• artichokes,
• and sauerkraut.

Vitamin A:

Vitamin A helps form and maintains healthy teeth, skeletal and soft tissue, and skin. It is particularly important in vision. You can find vitamin A in:

• Broccoli leaves,
• squash,
• eggs,
• liver,
• spinach,
• carrots,
• kale,
• red leaf lettuce,
• and sweet potatoes

In general, the greater the diversity of your diet, the more likely you are to get all of the essential nutrients that keep you healthy, so get creative!

• Be realistic about your body weight. You can’t change the shape you were born with.
• Make regular physical activity part of each day. Include a minimum of 30 minutes of moderate physical activity on most, if not all, days of the week. Click here for Top Ten Activity Tips.
• Have a balanced breakfast every day. Eating breakfast is linked with having a healthy weight. Skipping breakfast may lead to snacking and greater food intake later in the day.
• Be aware of when you eat and why. Listen to your body and eat when you are hungry and stop when you are full.
• Follow Eating Well with America’s Food Guide and choose the number of Food Guide Servings recommended for your age and sex.
• Limit your intake of foods and beverages high in calories, fat and sugar, and low in nutrients.
• Adopt lower-fat eating habits. Click here for the Top Ten Tips to Control Your Fat Intake.
• Choose higher-fiber, nutrient-packed foods to fill you up for snacks and meals. Click here for the Top Ten Tips For Eating fiber-packed Foods.
• Choose appropriate serving sizes – use the amounts suggested by America’s Food Guide and check food labels to see what is considered a serving. When eating out, order smaller portions or share with a friend.
• Forget the dieting and get on with living. Adopt an eating pattern you can live with. If you need help consult a Registered Dietitian.

• A weekly meal plan can help you get organized, cut down on trips to the store, and reduce reliance on take-out or delivered foods. Get other family members involved in the planning, shopping, preparation and clean-up.
• Variety is the spice of life! Be adventurous and experiment with some new taste sensations by trying new foods and different recipes.
• Healthy eating begins at the grocery store. Fill your cart with whole grain breads and cereals, rice and pasta, fruit and vegetables, milk and milk products, lean meat, poultry, fish, eggs and alternatives such as dried beans, peas and lentils. Read labels to guide your food choices.

Healthy Weight Tips

• Be realistic about your body size and shape. Your genes have a lot to do with the way you look so avoid trying to be someone you were never meant to be. Feeling good about yourself starts with accepting how you look. Remember, healthy bodies come in all shapes and sizes!
• Strict weight control diets don’t work in the long run. Most people who lose weight typically gain it back along with a few extra pounds. Instead of dieting adopt long lasting healthy habits such as eating well and keeping active.
• High protein/very low carbohydrate diets can be a risk to your health. Instead, follow a balanced food plan which includes foods from all four foods groups. For more information about healthy diets contact a registered dietitian.
• Balance your food intake with your daily activities and energy needs to maintain a healthy weight.
• Make small and gradual changes to your eating and activity habits. Pick one eating and activity change and stick with it for several weeks before adding a new one. Small steps work better than giant leaps to improve healthy living habits for the long term.

Active Living Tips

• Work up to 60 minutes of activity each day – two 10-minute walks, 20 minutes of yard work, and 20 minutes of stretching, cycling, skating, or dancing – it all adds up and every little bit counts!
• Strength training, such as lifting weights, helps to build and maintain strong bones and muscles. The more muscle mass you have, the more calories you burn even at rest!
• If you drink alcohol, limit your intake to one serving a day. Serving sizes are one glass of wine (150mL/5oz), a bottle of beer (350mL/12oz) or shot of spirits (50mL/1 1/2 oz).

• Carbohydrate foods are an important part of healthy eating and are the main source of energy for most people. Include more whole grains breads and cereals, rice, pasta, vegetables and fruit as well as beans, peas and lentils in your meal plans.
• Milk and milk products are a key source of calcium and other bone building nutrients such as vitamin D, magnesium, phosphorus and protein. Fluid milk is fortified with vitamin D. A healthy eating plan, which includes calcium and vitamin D along with daily activity will help prevent osteoporosis. Aim for 2-4 servings of milk and milk products each day.
• Fat provides energy and also helps your body absorb vitamins A, D, E and K. Cut back, but don’t eliminate fat. Instead make lower fat choices more often including vegetables and fruit, lower fat dairy products and leaner meats. Flavour foods with salsa, lemon, mustards, chutney, herbs and spices.
• Fiber is important to help maintain regularity and control blood cholesterol and blood sugar levels. Eat a variety of fiber-rich foods everyday including whole grains, fruits, vegetables, and legumes such as beans, peas and lentils.
• American adults do not get enough fiber. Women should aim for about 25 grams of fiber per day while men should aim for approximately 38 grams per day. Achieve this by eating plenty of plant foods – 5 or more servings of whole-grain products and 5 or more servings of vegetables and fruit each day. As your increase your fiber choices, drink lots of fluids.
• Try to keep your caffeine intake under 400-450 mg per day – about 3 medium-size cups (250 mL) of coffee. Choose decaffeinated tea or coffee, or herbal teas instead of higher caffeine beverages like coffee, expresso and some cola drinks.
• If you drink alcohol, limit your intake to one serving a day. Serving sizes are one glass of wine (150mL/5oz), a bottle of beer (350mL/12oz) or shot of spirits (50mL/1 1/2 oz).
• Meat is a key source of protein, B-vitamins, iron and zinc. Purchase the leaner cuts more often, trim off visible fat, and bake, barbecue, broil or microwave. Meat alternatives such as eggs and beans, peas and lentils are an economical source of protein.
• Grain products provide B-vitamins, iron and carbohydrates. Enjoy whole grain choices more often such as whole wheat, oats, barley, rye, bran or oat breads and cereals, brown rice, multi-grain breads, pumpernickel bagels, and whole wheat flour tortillas and pita bread.
• Getting adequate intakes of folate is especially important for women who may become pregnant. Women of childbearing age or planning to become pregnant should eat plenty of folate-rich foods and take a daily multivitamin or mineral supplement that contains 0.4 mg (400 ug) of folic acid.
• If you eat out often order healthier choices such as whole grain breads or bagels for sandwiches; meals featuring vegetables such as stir fries, dark leafy green salads with dressing served on the side, vegetable based soups and pasta sauces; fruit salads and yogurt smoothies; bean or lentil dishes; meat or fish that are grilled or broiled instead of deep-fried.

No one is truly safe from the effects of high cholesterol.

• It affects the health of both men and women.
• High cholesterol also affects the health of all ages (over 16% of those affected are under 65!).

What exactly is cholesterol?

• Total cholesterol is the amount of fat found in your blood.
• It is produced by your liver and found in certain foods you eat.
• Not all cholesterol is bad. In fact, it is an essential part of your bodily functions. But too much of it can become a major risk factor for heart disease.
• There are two main types of cholesterol found in your body (HDL) and (LDL).
  • HDL (high-density lipoproteins) = Good cholesterol: protects your body from fat build up in your blood vessels.
  • LDL (low-density lipoproteins) = Bad Cholesterol: causes fat to build up in your arteries. High levels of LDL’s increase ones risk of developing heart disease.

Factors that Contribute to High Cholesterol Include:

• Lack of Physical Activity
• Diets High in Saturated Fats
• Diabetes
• Obesity

Signs and Symptoms:

THERE ARE NONE! Unfortunately, only blood tests can determine levels of cholesterol in the body.

What can you do to manage your risk?

• Choose Healthier Foods. Be aware of some general guidelines for choosing foods. Click Here
• Healthier Recipes. INShape Indiana gives you some options for cooking healthy. Click Here to see these recipes.
• Manage your intake of fats. Not all fats are bad! Some can actually help maintain a good cholesterol level. Click Here to find out which ones they are.
• Maintain a Healthy Body Weight
• Increase Physical activity

Screenings

• The American Heart Association suggests that adults over the age of 20 should be screened for high cholesterol every five years.
• Refer to your local physician, hospital or newspapers for upcoming health fairs that may offer cholesterol screenings.

Understand your Cholesterol Numbers:

Cholesterol is measured in milligrams per deciliter of blood (mg/dL). Knowing your total blood cholesterol level is an important first step in determining your risk for heart disease.

Chart and information provided by the American Heart Association

Test your Cholesterol Knowledge!!!!

Adults who increase their fruit and vegetable consumption to meet recommended nutrient intakes will also be consuming amounts of fruits and vegetables that are associated with a decreased risk of such chronic diseases such as stroke, perhaps other cardiovascular diseases, type 2 diabetes, and cancer in certain sites.

Cardiovascular Disease

Fruits and vegetables are linked to a reduction in cardiovascular disease in a variety of ways:

1. First, they provide nutrients, such as fiber, folate, potassium, and carotenoids and other phytochemicals that may directly reduce cardiovascular disease risk.
2. Second, certain nutrients may directly improve established, diet-related cardiovascular disease risk factors, such as blood pressure, hyperlipidemia, and diabetes.
3. Third, the consumption of fruits and vegetables may lead to a reduced intake of saturated fat and cholesterol.

Type 2 Diabetes

The role of fruits and vegetables in prevention of type 2 diabetes tends to be associated
with the fiber found in fruits and vegetables. Dietary fiber helps slow the release of sugar into the bloodstream, helping keep blood sugar levels normal.

“Current recommendations from the American Diabetes Association and the World Health Organization for the prevention of type 2 diabetes encourage the consumption of carbohydrate-containing foods such as whole grains, fruits, vegetables, and low-fat milk.”

Certain Cancers

Greater consumption of fruits and vegetables is linked to a reduced risk of certain cancers (oral, pharynx, larynx, lung, esophagus, stomach, colon, and rectum).

“The World Health Organization International Agency for Cancer Research has estimated that low fruit and vegetable intake contributes to 5 to 12 percent of all cancers and up to 20 to 30 percent of upper gastrointestinal cancers that may be otherwise preventable.”

• Phytochemicals in fruits and vegetables possess anti-cancer properties that reduce DNA damage and help repair DNA, thus reducing mutations that lead to cancer. These phytochemicals include carotenoids, vitamin C, flavanoids, minerals, and other bioactive compounds.
• Fruits and vegetables provide fiber, which helps move food and carcinogens through the intestines faster, reducing the amount of time they have to damage cells and contribute to cancer.

• Grocery shop with a friend. It is pleasant and can save money if you share items that you can only use half of, such as a bag of potatoes or head of cabbage.
• Cook ahead and freeze portions to have healthy and easy meals on hand for days when you do not feel like cooking.
• Keep frozen or canned vegetables, beans, and fruits on hand for quick and healthy additions to meals. Rinse canned vegetables and beans under cold running water to lower their salt content. If fruit is canned in 100-per­cent fruit juice, drain the juice to avoid added calories.
• Try new recipes or different herbs and spices to spark your interest in food. Set the table with a nice cloth and even a flower in a vase to make mealtime special.
• Eat regularly with someone whose company you enjoy.

A few tips from the American Institute for Cancer Research:

• To avoid osteoporosis, the leading cause of bone injuries in older adults, consume calcium and vitamin D.
• Heart disease and stroke can be avoided by eating foods with B vitamins: folate, B6 and B12.
• Fruits and vegetables are the two food groups that best defend against cancer and other diseases.  Eat at least five servings of fruits and vegetables a day.
• Make breakfast count. In addition to your cereal or toast, start the day with a glass of 100% fruit juice and mixed berries stirred into low fat or nonfat yogurt. Or combine juice, fruit and yogurt in a blender for a quick, healthy breakfast shake.
• Pack a fruit or veggie snack for a day’s outing. Bring along dried fruits, like apples, apricots, prunes or raisins. Stash a snack-size can of peaches or pears packed in fruit juice (and a plastic spoon) in your bag.
• Add vegetables to your everyday meals. Add carrots, peppers and broccoli, or sliced mushrooms and zucchini, to pasta sauce. Top a baked potato with salsa. Lessen the layer of cheese on your pizza and load it with vegetables like tomatoes, onions, green peppers, broccoli and spinach.
• Choose fruit for dessert. Top lowfat frozen yogurt with sliced strawberries. Slice ripe peaches onto graham crackers. Have a baked apple sprinkled with cinnamon.
• Look beyond the usual. Try different varieties of melons, potatoes or greens. Make a fruit salad with mango, papaya, kiwi, pineapple or other fruits that are new to you. Create a new vegetable salad with Belgian endive, radicchio, cherry tomatoes and yellow bell peppers.
• Make it easy on yourself. The convenience of frozen and canned vegetables and fruits makes them an easy addition to many meals. Veggies and fruits are frozen right after harvesting and contain similar nutrient levels to fresh produce. Canned products are preserved after being lightly cooked. They are also a very nutritious choice. Be sure to rinse canned veggies before using to wash off excess sodium. Also, choose fruit canned in its own juice.
• Set yourself up for success. Fill your fridge and cupboards with mostly plant-based foods. Keep nutritious foods such as vegetables, fruits, whole grains and beans where they are easy to find. Keep higher-calorie treats out of sight or, better yet, out of the house.
• Pay attention to portions. Eating too much of anything – even lowfat or fat-free foods – can affect your weight. Find serving size information on the Nutrition Facts panel of a food label. Get out your measuring cups and see what one portion looks like on your plate. This will give you an accurate idea of how much you are eating.
• Cut down on fat. Fat is high in calories. Try lower-fat versions of higher-fat foods, such as dressings, spreads, milk and cheese. Be aware, however, that lowfat or fat-free products may contain added sugar for flavor, so calorie levels may still be high. Read the nutrition labels of the foods you choose. If you eat meat, make sure it’s lean. Discard the skin from poultry. Sauté vegetables in minimal oil or use broth, water or cooking spray to cut down on fat.
• Drink up. A glass of sparkling mineral water, low sodium tomato juice, tea or cup of broth-based soup before your meal may help you feel less hungry when your entrée is served. Also, all adults should aim for eight glasses of water or other nonalcoholic fluid daily.
• Enjoy what you eat. Eat slowly and savor every bite. Eating healthfully can be delicious. And when you know you are eating for good health, you can feel true satisfaction after a meal.
• Keep active to help burn calories and stay healthy. The next section offers inspiration.
• Vary the texture and temperature of foods at one meal. For instance, top smooth lowfat yogurt with crunchy cereal. Enjoy a cool fruit salad and sorbet following a hot and spicy Mexican burrito.
• Use color to maximize eye appeal. Add red and yellow pepper strips to a mixed green salad; sprinkle red paprika on white potatoes; create a rainbow fruit salad with red and green grapes, honeydew and cantaloupe chunks, strawberries and blueberries.
• Intensify the flavor. Use seasonings, spices and herbs instead of salt and fat for flavor. As an added bonus, herbs and spices contain health-protective phytochemicals. To start, use 3/4 teaspoon of fresh herbs (or 1/4 teaspoon dried) per serving, until you get a feel for the amount that suits your taste.

Resources:

Tufts University Food Guide Pyramid for Older Adults

USDA Website – scroll down to healthy eating tips

American Institute for Cancer Research

AARP (American Association for Retired Persons)

In addition to helping maintain healthy blood pressure, potassium may reduce the risk of developing kidney stones, and possibly decrease bone loss with age.

Some of the best sources of potassium may come as a surprise.

• Great sources of potassium include: sweet potatoes, white potatoes, winter squash, bananas, spinach, melons (cantaloupe and honeydew), beans like white beans, pinto beans, and kidney beans, and orange juice.
• Fill the potassium gap by adding the following to a typical daily diet: 1) 1 cup of cooked leafy greens AND 1 cup of winter squash or 1 sweet potato OR 2) Half a cantaloupe AND a ½ cup white beans.
• It would take 8 ½ cups of sliced banana to meet adult daily potassium needs.

Fiber: Most Americans get less than half the amount of fiber they need for a healthy heart.

Fiber helps maintain a healthy digestive tract and helps lower cholesterol.

Bran cereal and whole wheat aren’t the only good sources of fiber. In fact, most beans provide more than two times as much fiber per half cup as many whole grain cereals.

• Great sources of fiber include beans like navy beans, kidney beans, and split peas, raspberries, pears, green peas, blackberries, Brussels sprouts, sweet potatoes, dark leafy greens like spinach, parsnips, broccoli, and blueberries.
• Fill the fiber gap by adding the following to a typical daily diet: 1) ½ cup of cooked beans and ½ cup of cooked, mixed vegetables OR 2) 1 cup of mixed vegetables and one pear or apple each day.
• One half cup of kidney beans or 1 cup of raspberries each contain 8 grams of fiber compared to 5 grams in a cup of wheat cereal.

Vitamin C: More than half of all Americans don’t get enough vitamin C.

In addition to being a powerful dietary antioxidant that protects cells from damage, vitamin C also strengthens blood vessels, maintains healthy gums, and helps absorb iron.

Orange juice isn’t the only great source of vitamin C. One-third cup of sliced red bell pepper has the same amount of vitamin C as one cup of orange juice.

• Other great sources of vitamin C include papayas, green peppers, strawberries, broccoli, Brussels sprouts, grapefruit, peas, kiwi, sweet potatoes, cantaloupe, mangoes, cauliflower, pineapple, dark leafy greens, cabbage, asparagus, honeydew melon, okra, watermelon, tangerines, winter squash, and summer squash.
• Meet vitamin C requirements by adding the following to a typical daily diet: 1) ½ cup red bell pepper OR 2) ¾ cup green pepper OR 3) 1 cup cooked broccoli OR 4) 1 cup of strawberries.

Vitamin A: More than half of Americans don’t get nearly enough vitamin A.

Vitamin A is important for vision, gene expression, healthy cells, growth, immune function, and maintenance of healthy bones, teeth, and hair.

There are plenty of great sources of vitamin A (carotenoids) in addition to carrots. One sweet potato has more than twice as much vitamin A as a cup of sliced carrots.

• Great sources of vitamin A (carotenoids) include carrots, pumpkin, sweet potatoes, dark leafy greens like spinach, winter squash, red bell peppers, Chinese cabbage, and cantaloupe.
• Meet vitamin A requirements by adding the following to a typical daily diet: 1) 1 sweet potato OR 2) 1 cup cooked carrots OR 3) 1 cup cooked greens and 1 cup butternut squash.

Magnesium: More than half of Americans don’t get enough magnesium.

Magnesium is important for the development and maintenance of bones and activating the enzymes necessary for energy release.

• Great sources of magnesium include cooked spinach, soybeans, white beans, black beans, lima beans, beet greens, navy beans, black-eyed peas, great northern beans, pinto beans, and kidney beans.
• Meet magnesium requirements by adding the following to a typical daily diet: 1 ½ cups cooked spinach AND 1 cup of cooked black beans or lima beans.