2010 Dietary Guidelines for Americans (Click here to get the whole document)
The new 2010Dietary Guidelines for Americans focus on balancing calories with
physical activity, and encourage Americans to consume more healthy foods like
vegetables, fruits, whole grains, fat-free and low-fat dairy products, and
seafood, and to consume less sodium, saturated and trans fats, added
sugars, and refined grains.
Below is a preview of some of
the tips that will be provided to help consumers translate the Dietary
Guidelines into their everyday lives: 1. Enjoy your food, but eat
less
2. Avoid over-sized portion
3. Make half your plate fruits
and vegetables
4. If you want to drink milk, switch to fat-free or low-fat (1%)
5. Compare sodium in foods like
soup, bread, and frozen meals – and choose the foods with lower number
6. Drink water instead of sugary
drinks.
 Released June 2, 2011
Important Phyto-nutrients in Five Natural Colors Existed in Vegetables and Fruits:
(Note: Whole Foods Power Smoothies are made from fruits & vegetables that provide these five natural colors.)
|
Colors |
Food Examples |
Phyto-nutrients |
Major Benefits |
|
Red |
red bell
peppers, red beets, red tomatoes, cherries, red chili pepper, cranberries,
red apples, pomegranate, water melons, strawberries, red plums |
番茄红素 Lycopene
檞皮素Quercetin
花青素Anthocyanin |
Reduce the risk of having cancer
Enhance cardiovascular functions
Prevent urine tract infections
Enhance
mucus tissues
|
|
Yellow/Orange |
pumpkins,
corn, sweet potatoes, gingers, soybeans, papaya, oranges, pineapples,
grapefruits, peaches, mangoes, persimmons |
胡蘿蔔素 Carotene
玉米黄素 Zeaxanthin
類黄酮素Flavonoids |
Reduce
the risk of having cancer
Enhance cardiovascular functions
Maintain healthy visions
Boost body immunity
|
|
Green |
broccoli,
asparagus, spinach, Chinese chives/chives, celeries, green onions, string
beans, basils, green bell peppers, kiwi fruits, avocado, green tea |
類黄酮素Flavonoids
花青素Anthocyanin |
Reduce
the risk of having cancer
Maintain
healthy visions
Strengthen bones and teeth
|
|
Blue/Purple |
Various
sea weeds, black wood ears, red/purple cabbages, shiitake mushrooms, black
beans, black sesame seeds, egg plants, red/purple grapes, blue berries, black
dates |
類黄酮素Flavonoids
花青素Anthocyanin |
Reduce
the risk of having cancer
Enhance
urine system
Maintain
good memory
Anit-aging
|
|
White |
garlic,
Chinese Bok Choy or cabbages, cauliflowers, white turnips/radishes, onions,
white mushrooms, almonds, banana, Asian pears, pomelos |
花青素Anthocyanin
微量硒元素Selenium
蒜素Allicin
多酚 polyphenol
植物雌激素Phytoestrogen
|
Reduce
the risk of having cancer
Enhance cardiovascular functions
Decrease cholesterol
Enhance
body metabolic function |
Note: This chart is originally published in Whole Food, Whole Health, and Whole Living by Mrs. Yue-Qing Chen-陳月卿 全食物養生法, 每天清除癌细胞, sponsored by Non-Profit Cancer Care Foundation, Taiwan, R.O.C.
The Healthy Eating Pyramid (click here to get more details)
Based on the latest science, and unaffected by businesses and organizations
with a stake in its messages, the Healthy Eating Pyramid is a simple, trustworthy guide to choosing a healthy diet.
Its foundation is daily exercise and weight control,
since these two related elements strongly influence your chances of staying
healthy. The Healthy Eating Pyramid builds from there, showing that you should
eat more foods from the bottom part of the pyramid (vegetables, whole grains) and less from the top (red meat, refined grains, sugary drinks, and salt.)
Copyright © 2008. For more information about The Healthy Eating Pyramid,
please see The Nutrition Source, Department of Nutrition, Harvard School of
Public Health, http://www.thenutritionsource.org,
and Eat, Drink, and Be Healthy, by Walter C. Willett, M.D. and Patrick
J. Skerrett (2005), Free Press/Simon & Schuster Inc.
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Current Trends in Eating Healthy
