March is national nutrition month and a great time to take stock of our food intake. Heart disease, cancer, obesity and diabetes are among the many diseases associated with dietary factors. With so many individuals uninsured or underinsured, and the cost of health care being so astronomical it just makes sense that we take all the preventive measures we can to prevent lifestyle related diseases, maintain or improve our health.

Think Cancer Prevention

Eat from a variety of naturally colored fruits and vegetables such as sweet potatoes, kale, Swiss chard, carrots, melons, tomatoes, oranges, berries, cauliflowers etc., all of which provide essential carotenoids which in their role of antioxidants protect cells from damage. Aim for four or more servings of vegetables each day. One serving equals one cup of raw vegetables or one half cup of cooked vegetables. Eat three or more servings of fruits each day. One serving equals a medium piece of fruit, one half cup cooked fruit, or four ounces of juice.

While supplements are available and may be beneficial, it is usually best to obtain the necessary nutrients directly from the fresh food source, consumed as soon as possible after being harvested. Some vegetables provide more nutrients eaten raw, while the nutritional value of others are increased by cooking, but the bottom line is this – eat a variety of vegetables and don’t overcook them!

Think Cardiovascular Disease Prevention

A diet with plenty of whole grains, fruits, vegetables and legumes (beans and peas) can help protect children and adults from cardiovascular disease, obesity and cancer. Dr. Dean Ornish has confirmed the benefits of a low-fat vegetarian diet together with other lifestyle interventions in reversing heart disease. Medicare now covers his program. A diet that excludes all animal products is valuable for reducing the risk of heart disease.

Think Whole Health

Making even small lifestyle changes – smoking cessation; increasing level of physical activity; getting adequate rest each night; consuming adequate amounts of water; eliminating alcohol and caffeine; and moving towards more of a plant based diet can have huge health benefits. Why not make one change today!

Let your food be your medicine, and your medicine your food – Hippocrates.

Monica

Choose Health