Greens, oranges, reds, purples, yellows...you get the picture. Eating the rainbow will supply your body with a range of disease-fighting phytonutrients, and will naturally fill you up to help you cut back on unhealthy foods, says Dr. Lipman. Plus, most adults struggle with getting the recommended five servings a day (though some say seven servings). A worldwide study in 2014 found 58 to 88% of adults don't hit that mark. Aiming for a diverse intake of produce from all colors of the rainbow will help you boost your intake. In another study, adults who were offered a variety of vegetables ate more of them without increasing the calories at the meal, found a 2012 study.
3. Use plates that have a high contrast color with your food. As I mentioned in this article, when the color of your plate matches the color of your food, you naturally serve yourself more because your brain has trouble distinguishing the portion size from the plate. Because of this, dark green and dark blue make great plate colors because they contrast with light foods like pasta and potatoes (which means you’re likely to serve less of them), but don’t contrast very much with leafy greens and vegetables (which means you’re likely to put more of them on your plate).
As continual research on the properties of supplements accumulates, databases or fact sheets for various supplements are updated regularly, including the Dietary Supplement Label Database, Dietary Supplement Ingredient Database, and Dietary Supplement Facts Sheets of the United States. In Canada where a license is issued when a supplement product has been proven by the manufacturer and government to be safe, effective and of sufficient quality for its recommended use, an eight-digit Natural Product Number is assigned and recorded in a Licensed Natural Health Products Database. The European Food Safety Authority maintains a compendium of botanical ingredients used in manufacturing of dietary supplements.
The U.S. Food and Drug Administration is currently deliberating on how to enhance the usefulness to consumers of point-of-purchase nutrition information. This includes information on the main display panel of food products, called "front-of-pack" labeling. The new labeling provides 65 million parents in America with easy access to the information they need to make healthy choices for their children.
Sure, you could inhale supper straight out of a bucket, but for a healthy meal, you need to invest at least a few minutes in chopping, rinsing or grilling. The result is worth the effort, Mitchell says. "When you prepare dishes yourself, you can see exactly which ingredients are going into it and make conscious choices about what you truly want to eat," she says.
You don't have to hunt and skin your supper, but if your chicken has been molded into a nugget, who knows what you're really chewing. And when you choose meat that's been processed into sausage, strips or slices, you're downing sodium and preservatives instead of healthy nutrients, says Adam Drewnowski, Ph.D., director of the nutritional sciences program at the University of Washington at Seattle. Stick to unfussed-with cuts straight from the butcher.
For instance, foods rich in vitamin E and beta-carotene are healthy and can help reduce cancer risk. However, the U.S. Preventive Services Task Force (USPSTF) and the American Academy of Family Physicians (AAFP) recommend against taking vitamin E or beta-carotene for the prevention of cardiovascular disease. People who smoke or are at risk for lung cancer also should avoid beta-carotene. It can increase their risk of lung cancer.