Wednesday, February 16, 2011

Eat Less Sugar to Cut Calories

To lose weight you have to consume fewer calories than you take in. One source of excess calories is sugar. So, reducing your intake of sugary foods is clearly one way to cut calories.

Here are few ideas for reducing the sugar in your diet:
  1. Reduce your intake of foods with added sugar. That means cookies, cake, candy, sodas, juice drinks, pies and sugary desserts. Breakfast cereals and other ready-to-eat foods often contain a large amount of added sugar, so read food labels carefully.
  2. Add less sugar to food and drink that you prepare at home. Preparing foods at home give you the advantage of controlling just how much sugar you use.
  3.  Eat smaller portions of foods that are high in sugar.
  4. Retrain your appetite. Make a special effort to eat less sugar for 21 to 28 days. It usually takes about 28 days to get used to eating foods without sugar or with significantly less sugar. Give yourself time.
  5. Choose naturally sweet foods, especially fresh fruits, to satisfy your sweet tooth. These foods will not only eliminate the sugar calories, they will add important vitamins, minerals, fiber and other health-promoting phytonutrients to keep you healthy as you lose weight.
  6. Keep a bottle of water handy and drink at regular intervals to keep your cravings at bay.
  7. Do not substitute artificial sweeteners for sugar. These sweeteners could potentially hurt your efforts rather than help you to lose weight.

Monitor your sugar intake regularly to determine how well you are doing. Be prepared to make additional adjustments as needed.
If you need help planning your diet to lose weight, consult a registered dietitian. You can find a registered dietitian by visiting the American Dietetic Association website at or doing a generic search online.
Read Dr. Carter's Daily Diet Guide for today.

Monday, February 14, 2011

10 Heart-Healthy Foods for Valentine's Day

This Valentine’s Day, be good to your sweetheart, but don’t forget to take care of your own heart. Start by eating a variety of colorful fruits and vegetables. These foods are rich in polyphenols, which are plant compounds that have been shown to promote heart health.

Indeed, polyphenols may provide a wide range of health benefits. According to an article in the American Journal of Clinical Nutrition, studies show tat polyphenols may help to prevent cardiovascular disease and may reduce your risk of developing certain cancers. Polyphenols have also been linked to a reduced risk for type 2 diabetes and other diseases of aging.

If you are not consuming 5 to 9 servings of fruits and vegetables, you may not be getting the health benefits that these foods offer. This Valentine's Day do something good for your heart. Eat more colorful fruits and vegetables to boost your polyphenol intake and reduce your risk of heart disease.

Here are 10 foods to help you get started:
  1. Apples
  2. Red grapes
  3. Cranberries
  4. Pomegranate
  5. Eggplant
  6. Broccoli
  7. Onion
  8. Cocoa/Dark chocolate
  9. Tea
  10. Red wine
American Journal of Clinical Nutrition
If you have questions about diet and nutrition, consult a registered dietitian. You can find a registered dietitian by visiting the American Dietetic Association website at or by searching online.
Read today's Daily Diet Guide

Health Benefits of Dark Chocolate

It’s Valentine’s Day and more chocolate will probably be eaten today than any other day of the year. That could mean a lot of sugar for people who are trying to cut back on calories.

But the news is not all bad. Chocolate that contains a high percentage of cocoa might actually be good for you. Natural cocoa from cocoa beans are high in antioxidants, which can protect your cells from oxidative damage. Milk chocolate less cocoa and, therefore, does not provide the same level of protection.

Studies show that polyphenols, the active compounds in dark chocolate, may help to lower blood pressure, improve heart health and prevent stroke. These compounds might also protect brain cells, thus helping to slow dementia.

Keep in mind that all chocolates are not equal. Milk chocolate does not contain the same high levels of polyphenols that are found in dark chocolate. That means you would not be getting the same health benefits.  So, the next time you reach for chocolate, make sure it is dark chocolate.

Read the label before you buy.

If you need help planning healthy meals and snacks for heart health or to control your blood pressure, talk to a registered dietitian. Find a registered dietitian by visiting the American Dietetic Association website at or do an online search. Registered dietitians are the healthcare professionals most trained and experienced in the art and science of nutrition, medical nutrition therapy and other aspects of food and nutrition. 

Friday, February 11, 2011

Rules of Good Nutrition

The rules of good nutrition are pretty simple: 
  • Choose nutritious foods.
  • Eat only as much as you need to maintain a healthy weight.
  • Avoid eating too much junk food.
  • Stay active.

Here’s why you should follow these rules.
  • If you don’t you are likely to fall back into your old ways of eating.
  • If you eat too much, you will gain too much weight and become obese.
  • Junk food is the main cause of obesity in America.
  • Lack of exercise contributes to unhealthy weight gain. 
Concerned about your weight? Talk to a registered dietitian. Registered dietitians/RDs are the healthcare professionals most trained and qualified to help you make the right food choices for your condition. You can find a registered dietitian by visiting the American Dietetic Association website at or searching online for a registered dietitian.
Did you read the Daily Diet Guide for today?
Have a diet or nutrition question? Ask us on 

Western Diet Reduces Kidney Function

If you are consuming the standard Western/American diet, you might already know that it is associated with an increased risk of obesity. This dietary pattern has also been shown to increase the risk of heart disease and stroke.

Dietary Patterns
The Western diet is generally high in red meat, highly processed meats, saturated fats and sweets. The Western diet is also high in sodium. On the other hand, the DASH diet is high in fruits, vegetables and whole grains.

Kidney function
In a study by Daniel I. Feig, et al., reported in the American Heart Association journal, Hypertension, May 2006, the researchers observed a decline in kidney function associated with the Western dietary pattern. In contrast, the authors reported that a DASH-style diet may be protective against kidney disease.

The decline in kidney function could lead to kidney failure and ultimately result in the need for dialysis or a kidney transplant. You may be able to prevent this outcome by avoiding foods that can damage your kidneys and choosing foods that are protective against kidney damage. Protective foods include those associated with the DASH diet, particularly fruits, vegetables and whole grains.

If you need help in planning your renal diet, talk to a registered dietitian. Search online or go to the American Dietetic Association website and click on the link to find a dietitian. 
Did you read the Daily Diet Guide for today?

Thursday, February 10, 2011

Bad News for Diet Soda Drinkers

If you drink diet soda on a regular basis, you could be at increased risk for heart disease and stroke.

These conclusions were reached after researchers found that people who drank diet soda everyday had a 61 percent high risk of having a stroke than those who reported drinking no soda.

The study was done at the University of Miami Miller School of Medicine in Florida.

Intake of diet soda has also been linked to an increased risk for metabolic syndrome and diabetes.

Metabolic syndrome is a cluster of abnormal tests results for blood sugar, blood pressure and cholesterol that are often found in people who are overweight or obese.

Use this information to your advantage.


Medscape Medical News

If you have a medical condition requiring attention to your diet, ask your doctor for a referral to see a registered dietitian. Registered dietitians are the healthcare professionals most trained and qualified to help you identify and make the right food and nutrition choices for your health.

Did you read the Daily Diet Guide today?

Omega-3 Fats From Walnuts Versus Fatty Fish

Omega-3 fatty acids, such as those found in fatty fish, have been shown to reduce the buildup of plaque in the arteries. Therefore, eating fish is one way to reduce your risk of heart disease.

Interestingly enough, in a study reported in the American Journal of Clinical Nutrition, researchers compared the effects of walnuts and fatty fish on blood lipids and found that walnuts reduced total and LDL or bad cholesterol while fatty fish reduced triglyceride levels.

Both high LDL cholesterol and high triglyceride levels can lead to cardiovascular disease. Based on the study results, the researchers suggest eating a diet that contains both walnuts and fatty fish as a means of reducing cardiovascular disease risk.

Eating 1 to 1.5 grams of walnuts and 5 grams of omega-3 fats from fish or fish oil should be adequate.

American Journal of Clinical Nutrition

If you have heart disease, high blood pressure or other cardiovascular disease risk, talk to a registered dietitian about the best course of action when it comes to diet and nutrition. You can find a registered dietitian/RD by visiting, the American Dietetic Association website. Nearly 70,000 registered dietitians are ready to serve.
Did you read today's Daily Diet Guide?


Walnuts are simply fabulous.

They're nutritious.

They're tasty.

They're versatile.

And they pack a punch when it comes to lowering your bad cholesterol.

Researchers have found that eating as little as 1 to 1.5 ounces of walnuts can lower total and LDL cholesterol levels. Lowering your LDL cholesterol reduces your risk of heart disease and stroke.

Worried about calories due to the oil in walnuts?

Don't be. Eating walnuts as part of a well-balanced diet will not cause you to gain too much weight. Just make sure that your diet is well-balanced and within your calorie needs.

One smart way to control your calories would be to eliminate  or drastically reduce foods that contain trans fats or saturated fats and replace them with antioxidant-rich walnuts or walnut oil.


American Journal Clinical Nutrition

Get help planning your heart-healthy diet. Talk to a registered dietitian.
Read the Daily Diet Guide

Wednesday, February 9, 2011

Help Your Child to Eat Right

Help Your Child Eat Right

America’s children are eating all the wrong foods and not enough of the right ones. These food habits are causing an explosive increase in the rate of childhood obesity.

The Wrong Foods

I think it is obvious to just about everyone what the wrong foods are. They are cheap, full sugar, fat and salt, and calories. They are packaged for convenience. And they “taste good.”  So, it is not surprising that parents and children would reach for these types of foods. They are not called junk food for nothing.

Junk Food

You won’t find any warning on food packages telling you that the junk foods you are feeding your child could cause him to gain an excessive amount of weight, that one day he could develop diabetes, heart disease or other serious health problem as a result of eating those foods. You won’t find any advice to limit the amount of junk food you feed your child. And you won’t find any advice on any of the packages suggesting that you buy some fresh fruits, vegetables, nuts and other nutritious foods for your child instead of the junk food. So, you don’t think twice about the damage that those foods may be causing.

A Better Way

On the other hand, the 2010 Dietary Guidelines for Americans offer some pretty good advice that you might want to pay attention to:
  • Eat more fruits and vegetables.
  • Watch those portions.
  • Cut the fat.
  • Cut the sugar.
  • Cut the salt.
  • Move more.

Keep these basics in mind the next time you go shopping. To be sure that you are not filling up your shopping cart with junk food, read the label of packaged foods. Better yet, buy fresh. This will help to ensure that your children are getting the nutrients they need for good health without the fattening calories.

Tuesday, February 8, 2011

What Can One Million Visitors to Nujoblog Do for America's Children?

In 2001, Surgeon General Richard Carmona, in his call to action, warned America that childhood obesity was a serious public health problem. Do something now or pay the penalty later, he said. Well, later is now and we are paying dearly. More and more children are becoming overweight and facing a future of costly and debilitating diseases.

Here is what scientists and public health experts are telling us:
  • One-third of America's children are overweight or obese. In some cities that number could be as high as fifty percent.
  • One in three children born in the year 2000 will develop diabetes at some point during their lifetime.
  • Obesity increases the risk of diabetes, heart disease, high blood pressure and other serious health conditions, including cancer and premature death.
  • More and more children are being diagnosed with metabolic syndrome, which is a cluster of abnormal health conditions that set the stage for cardiovascular disease.
  • Overweight or obese children are often sad, depressed, socially isolated and bullied. They are also less likely to perform at their highest potential in school. Many do not want to go to school because of the social problems they encounter.
70,000 registered dietitians are unrecognized and underutilized; these nutrition experts, along with trained public health nutritionists must be mobilized to fight this battle that the nation is losing day after day.

You can do your part by making smart food choices for yourself and your children. If you have a child who is overweight or obese, insist that your insurance company, medicaid or other health insurance provider authorize coverage for professional nutrition services by a registered dietitian. You can find a registered dietitian in your area by visiting, the American Dietetic Association website or searching online.

Send this blog post to as many people as you like and ask them to share it; and visit for daily nutrition updates. Each visit will bring us closer to providing children and families with the nutrition education, counseling and related services they need to stop this potentially deadly epidemic that is euphemistically called childhood obesity. In fact, it is more than just about fatness. It is about potentially fatal diseases like heart disease, high blood pressure, stroke, kidney failure, blindness, amputations and more. These are the real risks that our children face.

"Let's move" towards better food, more physical activity and a nation of healthy children. Surely that is not asking too much of the greatest nation on earth, is it?

Let's organize for the health of our children - sharing and visiting nujoblog for daily updates. And send me your questions and feedback at If you are a childcare center or school, you might also be interested in services offered by CHANA Project, the Child Health and Nutrition Access Project.

"An investment in America's children is an investment in America."

Cholesterol and Diabetes

If you have diabetes, your chances of having high cholesterol levels may be increased. Heart disease is a common problem in people with diabetes. Therefore, you should take measures to control your cholesterol.

Having diabetes also puts you at higher risk for having elevated triglyceride levels. High levels of triglyceride may make you more prone to heart disease. So, take steps to reduce your triglyceride levels, as well. Triglycerides are small particles of fat that are in your fat cells. They also circulate throughout your body.

If your doctor finds that you are at high risk for heart disease due to high cholesterol or triglycerides, take note. He will most likely advise you on making diet and lifestyle changes to lower your risk. He may also prescribe drugs to lower your cholesterol levels. Controlling your triglyceride levels depends to a great extent on your ability to make appropriate changes to your diet and getting more exercise. Controlling your blood sugar levels is also a major factor.

Of note: Walnuts have been shown to lower total cholesterol and LDL or bad cholesterol while fish oil lowers triglyceride levels. So, add 1 to 1.5 ounces of walnuts to your daily diet and eat at least two servings of fish weekly to control your cholesterol and triglyceride levels.

Sunday, February 6, 2011

Eating to Prevent Colon Cancer


According to the U.S. Centers for Disease Control and Prevention, colorectal cancer is one of the most commonly diagnosed cancers in the U.S. While a diagnosis of cancer can be devastating, there are some things that you can do to lower your risk of developing colon cancer.

Obesity, Waist Size and Colon Cancer

A number of studies show that being overweight and/or having a large waist size is associated with an increased risk of colon cancer. Therefore, if you are overweight or obese, one of the most important things you can do to reduce your risk is to lose weight.

What to Eat

Making healthy food choices on a daily basis is critical. Your digestive tract needs fiber along with vitamins, minerals and other plant compounds to function properly. However, if you are like most Americans, you may not be getting the fiber you need. You could be coming up short on a wide range of other nutrients, as well. 

Without these dietary essentials, your risk of developing colon cancer may be increased. So pay attention to what’s on your plant and make sure that you are eating foods that can protect against cancer rather than increase your risk.

Dietary Fiber

Eat foods that are high in fiber. That means fruits, vegetables, whole grains, nuts and seeds.

Fruits and Vegetables

Fruits and vegetables not only provide a large amount of fiber; they are also loaded with antioxidant vitamins and minerals, plus other phytonutrients that may help to prevent cancer.

Whole Grains

Whole grain breads and cereals can help to boost your fiber intake, which is necessary for a healthy digestive tract and colon health.

Dietary Fat

A diet high in fat, particularly animal fat, has been linked to increased risk for colon cancer. Health experts recommend limiting these types of fats in your diet. Choose healthy omega-3 fats and monounsaturated fats from fish, nuts and seeds instead.


For a personalized nutrition consultation, talk to a registered dietitian. Registered dietitians are the healthcare professionals most qualified by training and experience to assist you in making the right food choices for your condition. Find a registered dietitian by visiting the American Dietetic Association website at

3 Good Reasons to Lose Weight

If you have been thinking about losing weight but need a little motivation, here is food for thought. Obesity is associated with a number of chronic diseases, including diabetes and heart disease. It can lead to painful and debilitating symptoms. And it robs you of the chance to live a full active life, which is something all of us would like to do.

No doubt, you can think of many other good reasons to lose weight. Have your pick. Whatever your reason, use it to motivate you and keep you inspired. You already know you need to do to lose the weight. Just do it.

In case you need a few reminders, read on.

Type 2 diabetes is a condition in which the body does not use insulin properly. As a result, sugar from the carbohydrates you eat does not get shuttled to the cells where it can be used for energy. Instead, it remains in your blood, leading to high blood sugar or hyperglycemia. This could cause inflammation throughout your body and potentially damage your heart, blood vessels and other vital organs. 

Losing weight, in conjunction with eating a nutrient-dense, high-fiber diet, may reduce your chances of developing diabetes. If you already have diabetes, making healthful changes can help to control your blood sugar levels and lower your risk of diabetes complications. If you need help with planning meals and snacks, talk to a registered dietitian.

High Blood Pressure
High blood pressure develops when the integrity of your blood vessels is compromised. Obesity puts a strain on your heart and blood vessels as these organs work to get blood to all parts of your body. Losing weight reduces the strain and might allow the blood vessels to be a little more relaxed. 

If you are obese, chances are you may not be getting enough omega-3 fatty acids and other nutrients needed to keep your heart and blood vessels functioning optimally. 

As part of your weight loss program, you will need to focus on eating foods that are high in these polyunsaturated fats and other heart-healthy nutrients. Add fish and fish oil, and walnuts to your diet for a healthy dose of omega-3 fats. 

These fats can help to reduce your triglyceride and cholesterol levels, thus reducing your chances of developing heart disease. Make lots of room on your plate for high-fiber foods like nuts, seeds, dried beans and whole grain cereals, as well.

Heart Disease
Obesity increases your risk of developing heart disease by making your heart work harder to pump blood to the different organs in your body. If you are obese, it might also mean that you are not eating enough fruits and vegetables or other high-fiber foods. As a result, you may be lacking in essential fatty acids. These fatty acids, specifically omega-3 fatty acids play a vital role in promoting heart health. 

Protect your heart by losing weight and shifting to a heart-healthy diet that includes fish or fish oil and walnuts or other plant sources of omega-3 fatty acids.
For real solutions to your diet and nutrition questions, or to get personalized guidance, talk to a registered dietitian. Go to, the American Dietetic Association website to find a dietitian near you. Registered dietitians are the healthcare professionals most trained and qualified to help you solve problems related to weight control and other diet and nutrition issues.
Read today's Daily Diet Guide.  

Spring Into Shape

Spring is a time for the outdoors, walks in the park, picnics with family and friends and fun on the beach. It is time to smell the fresh air, feel the tingling as raindrops caress your face and watch the tulips grow. 

Nothing says outdoors more than springtime. Spring brings us an abundance of fresh fruits and flowers; freedom and frolic. Oh, yes, there is so much to enjoy when springtime rolls around. Will you be ready to take it all in?

Being physically fit is an important prerequisite for the ultimate springtime experience. Start the journey today. Here are a few tips to help you get in shape:
  1. Lose the weight. If you are overweight, lose the weight. Make the process as seamless as possible by making small but smart changes in your diet. A good resource to use is with the Dietary Guidelines for Americans 2010.
  2. Avoid junk food. Most likely, you know which foods are bad for you – those packed with sugar, unhealthy fats and salt. Make the commitment to limit those foods. 
  3. Control food portions. If you need to lose weight, portion control is crucial. Take time to learn what an appropriate portion is and try to stay within those limits. If you eat two or more portions, just be aware that you are increasing the amount of calories with each extra bite you take. The food guide pyramid is a good reference tool to help you learn more about portion sizes.
  4. Shop wisely. Obviously, what you buy is what you will eat. So, read food labels and buy only those foods that will take you closer to your weight and health goals. Avoid packaged foods as much as possible, as these foods are likely to have added sugar and/or be high in fat and salt (sodium). 
  5. Pack your own. Packing your own meals and snacks will allow you to eat balanced meals and snacks without too many calories. If you must eat out, plan ahead and try to avoid fried foods or anything that would undermine your efforts.
  6. Take a walk. Walking is the easiest ways to burn extra calories, improve your circulation and strengthen your bones and muscles. If you have been doing nothing but sitting on the couch during your free time, make the switch to an active lifestyle.
  7. Mix it up. Do both cardio/aerobics and strength training exercises. It may take a while for you to get your comfort level up, but be persistent. Come spring, you will be glad that you did.
  8. Hydrate. Hydration is one of nature’s best-kept secrets. Your cells need the right amount of fluids and the proper mineral balance to function properly. If you become dehydrated, you cells could actually shrivel up and cause serious health problems. So, keep lots of water handy and drink up to stay properly hydrated.
  9. Weigh yourself regularly. You can choose to weigh in each morning, once a week or once a month. What is important is that you are consistent. Checking your weight frequently will help you to keep tabs on your progress and to tweak your diet or exercise program if you are not making they kind of progress you expect.
  10. Talk to a Registered Dietitian (RD). You can find lots of helpful information on the internet. But if you are having difficulty making sense of all the information or just want personalized guidance, contact a registered dietitian. Registered dietitians are highly trained and experienced experts in diet and nutrition. You can find a registered dietitian by searching online at You can also use a search engine to find dietitian websites, forums and answers to frequently asked questions.

Have you seen a registered dietitian yet? Registered dietitians are the healthcare professionals most trained and qualified to help you understand and interpret nutrition concepts, and to show you how you can make them work for you. Go to to find a registered dietitian today.

Saturday, February 5, 2011

Eat Better

If you are like most people, I think it is safe to say that eating has become more about the pleasure you get from certain foods and is less about protecting your health. Unfortunately, those foods that you enjoy so much tend to be high in sugar, fat and salt, which may increase your risk of gaining too much weight and developing diabetes and other health problems.

There is nothing inherently wrong with eating for pleasure. But it becomes a problem when you eat so much high-calorie, low-nutrient foods and not enough fruits, vegetables and other health-promoting foods.

When deciding what to eat, your goal is to choose foods that will provide the right amount of energy, keep you alert, prevent disease and increase your chances of living a long, healthy life. Here are just a few of the benefits you can expect from eating better:
  • Increased immunity
  • Reduced risk of having heart disease
  • Less chance of becoming overweight or obese
  • Lower risk of developing diabetes or diabetes-related complications
  • Better bowel health; less constipation
  • Healthier skin
  • More energy

        Friday, February 4, 2011

        6 Steps to a Healthy Heart

        February is American Heart Month. Here is what we know, according to the National Institutes of Health:

        Heart disease is the leading cause of death in the United States.

        According to the Centers for Disease Prevention and Control,  25 percent of deaths in 2007 were due to heart disease.

        You may be at increased risk for heart disease if:
        • You have a family history of heart disease
        • Your cholesterol levels are high, specifically total and LDL cholesterol
        • You have diabetes
        • You smoke
        • Your diet is lacking in fiber and key nutrients
        • You don't get enough exercise
        You may not be able to change your genes, at least not at this point, but there are a few things that you can do to reduce your heart disease risks. Here are a few tips:
        • Eat foods rich in omega-3 fatty acids. Choose both plant and animal sources to cover all bases.
        • Control your blood sugar by eating the right balance of carbohydrates, protein and fat. Pay attention to the ratio of insulin to carbohydrate to avoid extreme highs and lows.
        • Do not smoke. If you smoke, stop.
        • Eat foods rich in fiber, healthy fats, vitamins, minerals and other functional plant compounds.
        • Avoid trans fats, saturated fats and foods with large amounts of added sugar or salt.
        • Stay physically active. Start by climbing stairs and pick up the pace of your steps when walking if you haven't been active for a while.

        Choose Unsaturated fats for A Healthy Heart

        You’ve been warned about eating too much fat. That is because fats are high in calories, which could cause you to gain unwanted weight. Compared to carbohydrates and protein, which provide 4 calories per gram, fat contains 9 calories per gram. That’s more than twice as many calories as carbohydrtes or protein.

        The other problem with fat is that most commonly eaten foods that are high in fat are either fried foods or baked goods that are made with white flower. These foods are usually low in fiber and other essential nutrients. So, you get a lot of calories but little nutritional value.

        Clearly, controlling your fat intake is essential to controlling your weight. That does not mean that you have to avoid fats. In fact, according to the U.S. Department of Agriculture and the Centers for Disease Control and Prevention, you should get 25 to 35 percent of your calories from fats.

        But not all fats are created equal. There are trans fats, saturated fats, monounsaturated fats and polyunsaturated fats.

        Trans fats are the worse fats because they can damage your heart and blood vessels. Saturated fats are also bad, though not as bad as trans fats.

        On the other hand, monounsaturated fats and polyunsaturated fats are good for you. They help to keep your total and LDL cholesterol and triglyceride levels down. Keeping your cholesterol and triglyceride levels down is important because high levels can lead to cardiovascular disease, resulting in a heart attack or stroke.

        Choose your fats wisely. It will do your heart good.
        Have you read the Daily Diet Guide?

        Thursday, February 3, 2011

        Dietary Guidelines 2010 Target Obesity and Chronic Diseases

        Chronic diseases, such as heart disease, diabetes, cancer, stroke and arthritis are among the most common and costly health problems in the United States. These diseases are highly preventable, according to the Centers for Disease Control and Prevention (CDC). That means you might be able to reduce your risk and cut health care costs by adapting healthy eating habits. Exercise and other lifestyle habits can also make a difference. 

        The United States Department of Agriculture has issued a series of Dietary Guidelines to help you make smart choices to improve your health and prevent, delay or control chronic diseases. Here are a few ideas:
        • Increase the amount of fruits and vegetables you consume.
        • Eat more whole grains.
        • Choose low-fat or non-fat milk.
        • Eat foods that are high in omega-3 fatty acids, like nuts, seeds and fish.
        • Avoid trans fats and limit your intake of saturated fats.
        • Eat fewer foods that are made with added sugars. Give up the sodas, whether sugar-sweetened or filled with artificial sweeteners.
        • Eat less salt/sodium.
        • Control portions to reduce calorie load.
        • Balance intake and exercise to prevent unhealthy weight gain.
        Other things that you can do to reduce your health risks include drinking plenty of water, getting a little sunshine to boost your vitamin D levels and getting at least 20 minutes of planned physical activity everyday.


        Tags: diet, dietary, dietary guidelines, obesity, CDC, Dietary Guidelines for Americans, disease prevention, preventing disease, exercise, physical activity, portion sizes,
        Get daily tips on Dr. Carter's Daily Diet Guide(tm)

        Put Some Pep in Your Step

        How's your walking?

        Do you have a pep in your step?

        According to the National Institutes of Health, how fast you walk might be an indication of how long you will live. So, get peppy.

        If your walk has been more like a crawl, you may need to get in shape. Here are a few tips offered by the Weight-Control Information Network of the U.S. Department of Health and Human Services.
        • Check with your health care provider if you have any condition that might limit your walking.
        • Choose a safe place to walk.
        • Walk with a buddy or a group.
        • Wear the proper shoes for cushioning and food support.
        • Warm up, walk fast and cool down slowly.
        • Walk at least 10 minutes several times during the day.
        • Aim for at least 150 minutes of exercise each week.
        Keep in mind that the more you walk, the more health benefits you are likely to experience. And the faster you walk, the longer you may live.

        Have fun. Keep it safe. Be healthy.

        National Institute of Diabetes and Digestive and Kidney Diseases; Weight-Control Information Network; Walking. A Step in the Right Direction, September 2004.

        Get today's daily food and nutrition tip at