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What will happen if we consume expired medicine?
It is still fine to use, however, it may not work as effective as well and it depends on the type of medicine and how mamy days or months it has been expired.
It is still good and tough. Expiration date generally means that the medication is effective until that date. After expiration, it starts to break down and the ingredients lose their potency.
It will not really make you sick and some pharmacists/pharmacies actually send their expired medications to countries that cannot afford prescription medication, and they work just fine for those people. But just incase some problems occur, tell your doctor and take the bottle with you just in case you experience symptoms.
SOURCE: Dr. Dave (Mumbai)
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The Best Treatment of Early Diabetes
The best treatment for early diabetes is a healthy diet and exercise.
A study has questioned the use of diabetes treatments in the early stage of this condition.
The report, published in the New England Journal of Medicine, highlighted that those suffering from type 2 diabetes are not likely to benefit from the two most used drug treatments.
On the other hand, the study recommends that patients ought to be encouraged to undertake more exercise and improve their diets .
Thus it is evident that diet and exercise ought to be understood and acted upon as the first step to the delay or prevention of the progression to Type 2 diabetes.
The drug treatments tested as part of this study have proven effective for those with Type 2 diabetes . However, the study results show that they are not as effective amongst those at risk of diabetes.
This large study involved approximately 9,000 people, for whom diet and exercise were proven to be the most effective methods of diabetes delay and prevention.
source: diet.co.uk
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Important things you should know about Burns
There are three types of burns: first degree, second degree and third degree, depending on its penetration on the skin layer. First degree burn damages the outer layer of the skin, second degree burn goes to the second layer of the skin and a third degree burn goes through the third layer of the skin which is less painful but destroys the nerve cells in the affected tissue hence the damage will be greater.
1. Extinguish the fire immediately. If it is a flame burn, roll the victim on the ground and wrap with rags, blanket or coat.
2. Never apply butter, baking soda, ink or greasy ointments on a burn because they seal heat into the wound and may cause infection.
3. Remove, cut or tear off clothing near the burned area. If there are any tight clothing loosen them.
4. Apply ice pack or cloth soaked in ice water and change them constantly.
5. It is not recommended to wash the third degree burn.
6. Seek medical attention if the burn covers more than one part of the body, if it is caused by chemicals and is located in any sensitive area.
A burn is an injury that is caused by heat, cold, electricity, chemicals, light, radiation, or friction. It is variable in terms of the tissue affected, the severity, and resultant complications. Muscle, bone, blood vessel, nerves and tissue can all be damaged. Pain is due to profound injury to nerves. Depending on the location, degree of severity, a burn victim may experience potentially fatal complications such as:
• shock
• infection
• electrolyte imbalance
• respiratory distress
For minor burns
• Cool the burn.
• Cover the burn with a sterile gauze bandage
• Take an over-the-counter pain reliever
Caution
• Don't use ice
• Don't apply butter or ointments to the burn.
• Don't break blisters
For major burns, call for emergency medical assistance. Until an emergency unit arrives, follow the steps:
1. Don't remove burnt clothing. However, do make sure the victim is no longer in contact with smoldering or exposed to smoke or heat.
2. Do no-t immerse large severe burns in cold water. Doing so could result to shock.
3. Check for signs of circulation (coughing, breathing, or movement).
4. Elevate the burned body part or parts
5. Cover the area of the burn. Use a moist, cool, sterile bandage; clean, moist cloth; or moist towels.
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Michelle Obama: You Can’t Mandate Healthy Eating
First Lady Michelle Obama compared her nation-wide child obesity campaign to the campaign to require Americans to wear seatbelts that culturally people have to be ready to make the shift without a mandate.
“You cannot mandate, legislate seat belt wearing. You could, but does it really work? The same thing is true for how we eat and how we live. You can’t tell people what to do in their own homes, and nor should you. “
Interviewed by Newsweek Magazine’s John Meacham today following penning her cover story for next week’s copy – the First Lady said today that like with seat belt laws, Americans are now ready to take in the information.
Speaking to roughly 120 Newsweek guests at the Newseum, Mrs. Obama espoused that all experts agree that the government can never mandate personal behavior, but the Let’s Move! Initiative is being well received, because the country is now ready to tackle the issue.
“We have the food industry coming together, and bipartisan support all over the country, parents feeling excited and support it, kids- –they’re coming-- and we’ve got the professional sports community standing by.”
One of the focuses will be to provide healthy foods that are affordable.
According to Mrs. Obama, the school lunch program “is going to be a major player in the whole resource issue because many kids are getting the majority of their meals at school. So that's one of those areas where we have some control over as a society because we’re going to feed these kids for two out of three or four of their meals, depending upon how many they have. So we need to make sure that we pass legislation that makes sense, that sets clear basic nutritional guidelines, not just in the school lunch lines, but in the vending machines and a la carte lines; that we have the resources to help schools bring their standards up.”
Mrs. Obama stated other goals that can be instituted from a federal level, such as working with the FDA on packaging, leverage federal monies to try to create grocery stores in underserved communities where there are “food deserts” where no local supermarkets exists, help create better food in our school lunch programs.
When asked by Meachem about putting warning labels on Twinkies, she responded that this “strikes me as an extreme.”
She stated that we are all in favor of snacks and chips, and Twinkies are fine, but we need to know what is in a Twinkie; we need labels with ingredients and portions that our easy to understand.
“We have to change the way we view food and health forever. And we can start with kids, because their habits haven’t been ingrained. “
FLOTUS Fashion Watch: Mrs. Obama wore a green dress with mustard cardigan and thick silver belt.
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Body Sprays, Perfumes May Cause Skin Cancer
Certain perfumes and body sprays contains phthalates. Phthalates are esters of phthalic acid. This is used as plasticizers in plastic manufacturing. It makes the plastic flexible, durable and transparent. These chemical were proven to affect the genetic make-up of people using the chemicals with these compounds which will turn a probable risk factor for the development of certain cancers. Phthalates can be absorbed in the blood stream and can be stored in different parts of the body that causes effects.
Di-ethylhexyl phthalate (DEHP) is an example of these chemicals. According to a Swedish study, some perfumes and sprays like Channel No. 5, Eternity from Calvin Klein, Trésor by Lancôme and Christian Dior’s Poison, were some of the 34 toiletries that contain these chemicals.
Perfumes and other similar products which are considered cosmetics may have poisonous substances within them. Most of these products are monitored for harmful substances, however perfumes have formulas which are considered as trade secrets. Some chemical compositions are not monitored by the authorities. Colognes for example have ethyl alcohol and isopropanol which can cause various effects to the body. Abdominal pain, vomiting and diarrhea may exhibit if these substances are ingested in large amounts.
Furthermore, it can also cause hypotension and slowed breathing. If inhaled in large concentrated amounts, these chemicals can cause anxiety and depression of the nervous system manifested by unstable gait, slurred speech and stupor.
source: mdinfo
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Alzheimer's disease impacts everyone
BY THE TIME you finish reading this column (depending on how carefully you read it) one more person in America will be diagnosed with Alzheimer's disease.
A new report from the Alzheimer's Association says that every 70 seconds someone is diagnosed with this devastating disease. It's the seventh leading cause of death in the U.S.
According to the report, "2010 Alzheimer's Disease Facts and Figures," more than 5.3 million Americans are living with Alzheimer's, including 86,000 right here in Maryland. That number is expected to rise to 100,000 statewide by 2025.
Cathy Hanson, program coordinator for the Alzheimer's Association, Western Maryland Region (part of the Greater Maryland Chapter), was on Capitol Hill recently to muster support for Alzheimer's research. She and some locals facing the challenges of the disease, met with Sen. Barbara Mikulski to discuss the need for better treatment and funding Alzheimer's research.
In July, Mikulski introduced the Alzheimer's Breakthrough Act of 2009, which would increase funding for Alzheimer's research at the National Institutes of Health from $400 million to $2 billion. "It would make Alzheimer's a priority at the National Institute on Aging," Hanson said. "There's a lot of support on Capitol Hill for this bill (S. 1492, H.R. 3286)."
The majority of the more than 5 million living with Alzheimer's and other dementias are whites. African-Americans and Hispanics are at higher risk of developing the disease; African-Americans are about two times more likely than whites to develop Alzheimer's or dementia, according to the report. Conditions such as high blood pressure and diabetes are known risk factors and both are more common in African-Americans and Hispanics than whites, according to the report.
Hanson said Alzheimer's research is headed in the direction of considering the body as one unit, such as looking at any connections between cardio health and brain health.
The Western Maryland Chapter works with about 50 families in care coordination, funded by a grant from Frederick County government. The Family Care Coordination program provides in-home assessments and recommendations for families facing an Alzheimer's diagnosis. The association also has education programs, support groups and a 24/7 helpline.
There is no "magic age" of Alzheimer's onset, though 65 and older is used for tracking purposes, Hanson said. It's estimated that about 500,000 people under age 65 are living with Alzheimer's. Hanson said younger diagnosis can be attributed, in part, to better diagnosis methods and people seeking treatment earlier.
With baby boomers heading into the golden years, Hanson said Alzheimer's has the potential to bust federal medical care programs. The risk of developing Alzheimer's increases with age.
Alzheimer's destroys brain cells and causes memory changes, erratic behaviors and loss of body functions. "It slowly and painfully takes away a person's identity, ability to connect with others, think, eat, talk, walk and find his or her way home," said the Alzheimer's Association website. There is no treatment to cure, delay or stop progression of the disease.
The Alzheimer's Association has identified 10 signs to look for:
Memory loss that disrupts life; forgetting recently learned information or asking for the same information over and over.
Challenges in planning or solving problems.
Difficulty completing familiar tasks.
Confusion with time or place, including forgetting where you are or how you got there.
Trouble understanding visual images and spatial relationships.
New problems with words in speaking or writing.
Misplacing things and losing the ability to retrace steps.
Decreased or poor judgment.
Withdrawal from work or social activities.
Changes in mood and personality.
"A diagnosis of Alzheimer's is scary, no question about it," Hanson said. "But there are ways to find joy and be all you can be for the day."
SOURCE: fredericknewspost
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Cosmetic surgery 'is no substitute for a healthy diet'
Fans of organic skin care should not be fooled into thinking that cosmetic surgery can make them thin, according to one expert, who said this is a common misconception.
Shami Thomas, spokesperson for Transform, said it is a big myth that cosmetic surgery can help people to lose loads of weight and she thinks eating correctly is the best way to shift some pounds.
"There's a big misconception out there that cosmetic surgery can make you thin. It can sculpt and shape your body better but you really need to include diet, exercise and a good lifestyle in your plan," she stated.
Ms Thomas added that going under the knife is a big decision which needs to be discussed at length before being committed to.
Research by GoodSurgeonGuide.co.uk recently found that more than half of Brits would rather lose their additional pounds by having weight loss surgery, rather than altering their diet and exercise routine.
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'Brainwashing' Could Reduce Brain Damage In Premature Babies
Doctors in Britain have developed a procedure known as 'brainwashing' that could drastically reduce the risk of death or brain damage in very premature babies.
Charlie D'Agata ((DAGE-A-DA)) has the story from Bristol, England.Isaac's a pretty average nine year old....Isaac: 'I like doing computers, swimming...'...with one extraordinary start in life.Isaac was born thirteen weeks premature, then suffered a massive brain hemorrhage... Something that can happen with very premature babies.Steven Walker-Cox says, 'we didn't give up hope, we just prayed about it.'They decided their son would be one of the first babies to take part in a pioneering experiment in the hope of reducing the risk of severe brain damage.Doctors here warned Isaac's parents there's was only a one percent chance their baby would even survive.
When they learned about the new procedure they felt they had nothing to lose.Two tubes are inserted into the baby's brain.One continually drains the old blood, debris and toxins from the hemorrhage. The second tube slowly pumps clean, artificial fluid in.Gradually the fluid runs clear - indicating the brain damaging toxins are gone.
Professor Andrew whitelaw says, 'the inside of the brain is literally washed out. It's a bit like having a sink with a lot of coffee grounds in it which are clogging up the drainage of the sink.'In recently published study of 77 premature babies who had bleeding in the brain after birth, those treated with the technique were far less likely to suffer disabilities later in life.
Doctor's say Isaac's development speaks for itself.Isaac: 'I now have surfboard.'Reporter: 'you have a surfboard?'Isacc: Yeah! But I use it as a bodyboard because its faster and it skims across the water.And he's determined that nothing will hold him back.
source: keyc
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Top 10 Effective Relaxation Tips
All of these tips below are designed to help you to take yourself out of the stressful moment and to concentrate on something else, whether it’s positive thoughts, you’re cat’s purring or a relaxing massage. So, here are the top 10 tips relaxation tips inspired by WebMD.
10. Tweak Your Attitude
Positive thinking is key. Thirty seconds is enough time to shift your heart’s rhythm from stressed to relaxed, Rozman says. The way to do that: Engage your heart and your mind in positive thinking. Start by envisioning anything that triggers a positive feeling — a vision of your child or spouse, the image of your pet, that great piece of jewelry you’re saving up to buy, a memento from a vacation — whatever it is, conjuring up the thought will help slow breathing, relax tense muscles and put a smile on your face. Rozman says that creating a positive emotional attitude can also calm and steady your heart rhythm, contributing to feelings of relaxation and peace.
9. Let Music Take You Away
Remember music an calm the savage beast. Make a playlist of songs that help you to calm down, and relax. The music should probably not be fast paced, loud and angry. The key is to find tunes that soothe you.
8. Put Yourself In Time-out
Before your anger explodes, take the time to take it down a notch and calm it down. Take deep breaths and concentrate on calming your heartbeat. Count backwards slowly. Find a quiet room, and take yourself away from whatever it is that’s ticking you off. Relax. And release the anger.
7. Try Self-Massage
You don’t always have time to hit up a masseuse and your significant other may not have time or inclination (or skill) to massage you. So here’s some tips to do it yourself:
*Place both hands on your shoulders and neck.
*Squeeze with your fingers and palms.
*Rub vigorously, keeping shoulders relaxed.
*Wrap one hand around the other forearm.
*Squeeze the muscles with thumb and fingers.
*Move up and down from your elbow to fingertips and back again.
*Repeat with other arm.
6. Express Your Love
Give hugs, pet your pet, get some baby kisses, talk to a friend (about the positives, not the negatives) and cuddle with your spouse,
Humans are innately social creatures and by doing engaging in positive social interactions, may help you to focus more on the positive. Plus, petting your cat or your dog may help lower your blood pressure and decrease stress hormones.
5. Put Down the Coffee
Caffeine is an anxiety raiser, and raises the level of the stress hormone cortisol. Everyone has been hearing about how green tea is better for your health-wise and beauty-wise. Of course, you remember that chamomile tea is a traditional favorite for calming the mind and reducing stress. Did you know that black tea may fight stress as well?
4. Take Notice Of The World Around You
“Mindfulness” is one of those words you hear when practicing yoga or pilates, but what does it mean? Mindfulness means focusing on one activity at a time. Staying in the present-tense can help promote relaxation and provide a buffer against anxiety and depression.
Focus on your immediate surroundings. Take note of the sounds, sensations, plants around you. Do people watching. Check out what’s happening the mall. Pay attention to the colors and the shapes and smells. By doing this, you’ll not focusing on your stress.
3. Just Breathe
When your stressed out, you tend to not breathe as deeply. You’ve probably noticed this, when you’re upset, your breath is shallow.
Try this: Let out a big sigh, dropping your chest, and exhaling through gently pursed lips. Now imagine your low belly, or center, as a deep, powerful place. Feel your breath coming and going as your mind stays focused there. Inhale, feeling your entire belly, sides and lower back expand. Exhale, sighing again as you drop your chest, and feeling your belly, back and sides contract. Repeat 10 times, relaxing more fully each time.
2. Picture Yourself Relaxed
Have you had people tell you before to just blank your mind, and you thought they were crazy?The key is to see yourself in a relaxed atmosphere, or create a “dreamscape.” Visualize anything that keeps your thoughts away from current tensions. The beach, the moon, favorite spot as a child or something tangible like a your blankie you had as a child or your silk pillow. So, instead of concentrating on your stress, you think of something that brings the calm.
The more realistic your daydream — in terms of colors, sights, sounds; even touch and feel — the more relaxation you’ll experience.
1. Meditate
Take deep, breaths and exhale…Any repetitive action can be a source of meditation, says Herbert Benson, MD, author of The Relaxation Response and director emeritus, Benson-Henry Institute for Mind Body Medicine in Chestnut Hill, Massachusetts. This includes walking, swimming, painting, knitting — any activity that helps keep your attention calmly in the present moment.
When you catch yourself thinking about your job, your relationship or your lifelong to-do list, experts say to simply let the thought escape, and bring your mind back the repetition of the activity. Try it for just 5 to 10 minutes a day and watch stress levels drop.
source: indyposted
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WHO Says Cell Phone May Cause Brain Tumors
A large multinational research effort overseen by the World Health Organization has concluded that heavy mobile phone use significantly increases the risk of brain and salivary gland tumors.
The Interphone studies surveyed 12,800 people in 13 countries between 2000 and 2004. Although the final findings have not yet been released, they have been accepted for publication in a scientific journal and will see print before the end of 2009.
The conclusions are particularly surprising given that the industry-funded effort has been widely criticized for designing its studies to minimize the apparent risks of cell phone use.
The studies examined the relationship between cell phone use and the risk of three different types of brain tumor and one tumor of the salivary gland. They concluded that "use of mobile phones for a period of 10 years or more" was associated with a "significantly increased risk" of the tumors.
Six of eight studies found up to a 39 percent increase in the risk of glioma, the most common type of brain tumor. Gliomas can be either benign or malignant. The risk of acoustic neurinoma, a benign tumor of the nerve between the brain and the ear, was found to increase up to 3.9 times in two of seven studies, but problems with participants' memories interfered with these findings. Another study found a 50 percent increase in the risk of salivary gland tumors.
Some researchers have suggested that the Interphone study probably understates the risks of cell phone use, due to flaws in its methodology. The study has been criticized for including people who made as little as one call per week yet excluding children and young adults (considered the most at-risk population), non-cellular cordless phones (which also emit radiation), several kinds of tumors, and participants who either died before the study concluded or became too sick to answer questions.
Some of the Interphone studies found that short-term cell phone use decreased the risk of cancer, further suggesting research flaws.
source: naturalnews
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Eating less meat would save 18,000 lives a year
Britons should significantly reduce the amount of meat they eat in order to save thousands of lives, the chief medical officer said yesterday.
Sir Liam Donaldson said that if the country cut its meat consumption by 30 per cent, 18,000 premature deaths from heart disease would be avoided each year.
And the resulting fall in the number of sick people would mean tens of thousands of extra 'healthy life years'.
In his annual report, he said Britain has a duty to act to reduce the threat of climate change, because our diet is 'warming the planet'.
His comments come a few months after climate change guru Lord Stern called on people to go vegetarian - because methane emissions from cows and pigs were warming the atmosphere.
Commenting on a study into the health impact of reducing the UK's consumption of animal products by 30 per cent by 2030, Sir Liam said: 'It would reduce heart disease by 15 per cent - a substantial reduction - and it would prevent 18,000 premature deaths every year.
'Taking both deaths and disease-related ill health into account, a 30 per cent reduction in animal product consumption would save the equivalent of 175,000 healthy years of life a year.
'Our diet is warming the planet. It is also damaging our health. Changing our diet is difficult, but doing so would both help slow climate change and bring significant health benefits.
'These are contentious matters but they need to be openly debated and options weighed up.'
Another way to tackle climate change was for the NHS to ensure patients do not have to travel as far for treatment. Sir Liam wants to see more tests and procedures made available nearer to home - or even in the home - to reduce patients' car use.
For example, they could be encouraged to take their blood pressure at home rather than having to visit their GP.
In addition, patients could have a test or an injection at their GP surgery, rather than having to make the much longer journey to hospital.
Sir Liam said more could be done to ensure that hospitals and GP surgeries were accessible by bus. One in 20 road journeys in the UK is related to the NHS.
'As it has the largest carbon footprint of any public sector organisation in Europe, the NHS has a responsibility to be a leader in reducing greenhouse gas emissions,' he said. 'It can enhance its efficiency and service whilst doing so. Climate change and health are inextricably linked.'
Sir Liam wants the NHS reduce its carbon footprint by 10 per cent by 2015. He also called for more use of the internet to allow consultations to occur remotely, and to promote better 'self-care'.
Meanwhile, grandparents need to be involved much more in improving the health of their grandchildren, Sir Liam said.
Forty per cent of grandparents now provide some kind of childcare when parents are working, and 70 per cent look after children at other times.
But few of them encourage their grandchildren to eat healthily or take more exercise. A recent study found that children looked after by their grandparents were more likely to become obese because they were overfed.
Sir Liam said he wanted to see government advice for grandparents to promote the health of their grandchildren.
source: dailymail.co.uk
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Vitamins Key Myths, Truths and Tips
There’s more to know about vitamin supplements than that they come in a bottle.
What do you know about vitamins? You may be considering taking a multivitamin every day or already have a supplement routine. But is there more to consider? We’ve deconstructed these myths, uncovered some truths and offer a few tips to help you figure out what’s best for you.
Vitamin myths
Myth: It’s easy to get all the nutrients you need from food. If you ate only the most nutrient-rich foods and enjoyed a diet that covered the full spectrum of vegetables, fruits, whole grains, fats and proteins, you could get all the nutrients you need from food. However, in reality, most Americans don’t eat this way. “Foods that are affordable are nutrient-poor,” says Bruce Ames, professor of molecular and cell biology at the University of California, Berkeley, and researcher at the Children’s Hospital Oakland Research Institute. “Most people aren’t getting enough nutrients from their food. It’s hard to afford to eat what you’re supposed to eat.” Ames says a multivitamin that provides recommended daily allowances (RDAs) is an inexpensive way to ensure you get most of the nutrients you need.
Myth: Nutrients from pills aren’t as good as nutrients from food. In fact, vitamins and minerals that come from supplements can, in most cases, provide the same nutritional value as those that come from food. “An important exception is folic acid, which in most supplements comes in a slightly different from that which occurs naturally,” Ames says.
Myth: All Northerners should supplement with vitamin D. Anyone who lives north of an imaginary line drawn from Northern California to Boston experiences less sunshine, especially during winter months, than people who live farther south. Sun interacts with our skin to create vitamin D, yet not all Northerners need to supplement with D. The variables are how much time you spend in the sun, your diet and the color of your skin. “You need about 20 minutes of sunshine a day to make your vitamin D,” Ames says. “Lighter skin traps more sunshine. Dark skin protects you against too much ultraviolet light. Darker-skinned people need six times more time in the sun than lighter-skinned” in order to generate enough vitamin D. Vitamin D is also available in seafood, such as salmon, tuna and mackerel, and milk is often fortified with vitamin D. Sunscreen inhibits your skin’s ability to synthesize ultraviolet light from the sun into vitamin D.
Myth: Zinc helps your hair grow. A zinc deficiency can cause hair loss, so the first step would be to correct that deficiency, says Carol Haggans, a scientific and health communications consultant for the Office of Dietary Supplements, National Institutes of Health. “It's important to get enough zinc, but getting extra zinc doesn’t mean you will have thicker or longer hair,” she says.
Myth: B vitamins help you lose weight and prevent mosquito bites. Neither is true. While B vitamins are good for you, taking your Bs will not trigger weight loss. And keep your insect repellant; the mosquitoes will still be able to find you. “There is no research to support either claim,” Haggans says.
Vitamin truths
Truth: A woman’s menstrual cycle creates different vitamin needs. Women who are menstruating need more iron, because they lose a substantial amount of iron each month through menstruation, Haggans says. While both pre- and post-menopausal women need folic acid, getting enough folic acid is especially important for women of child-bearing age. Your nutrient needs do not vary during different times of the month, however.
Truth: Taking vitamins doesn’t affect your hunger or weight. There are no data that link vitamins with hunger or weight gain, Haggans says. The only variable would be if your vitamins and minerals came in some type of formula that contained other calories. “A vitamin pill has no calories,” she says. “Some chewable vitamins may contain a few calories, or sugar, but it’s a negligible amount.”
Truth: It is possible to consume too many nutrients. Most of the water-soluble vitamins, such as vitamin C or the B vitamins, are excreted if you take too much of them. The lipid-soluble vitamins, such as vitamins E and A, build up in your fat tissues and do not get excreted. Be especially wary of taking too many minerals, especially iron, which can build up in your body.
Truth: Vitamins can give you a stomachache. Some vitamins, when taken on an empty stomach, can cause you to feel nauseated, Haggans says. Check the directions on your vitamin package, because some nutrients are absorbed better when taken with food, while others are absorbed better when taken on an empty stomach, before eating or after eating.
Truth: Some vitamins and minerals interact negatively with medicines and with each other. If you are taking supplements and are on medication, you’ll need to check with your health care provider to find out if there are any contraindications. For example, vitamin K counteracts the effect of blood-thinning medicine. Calcium can interfere with absorption of minerals such as iron and zinc, when they are in the intestinal tract together.
Truth: Different forms of nutrient delivery don’t affect the quality of absorption. In most cases, your body absorbs synthetic and food-based vitamins similarly, Haggans says. “With a few exceptions, such as vitamin E and vitamin B12, there isn’t much documented difference between one form and another form of vitamin,” she says. Haggans says vitamin absorption can vary dramatically from nutrient to nutrient and depending on whether you are taking the vitamin on an empty stomach or with food. “All of that is taken into account in the RDA,” she says. “You don’t have to personally account for the absorption.”
Truth: It doesn’t matter what time of day you take your vitamin. Follow the directions on the vitamin package to know when it’s best to take your vitamin (on a full or empty stomach, or at separate times throughout the day), but if there aren’t specific instructions, it doesn’t matter it you take your vitamin morning, noon, or night, Haggans says.
Truth: Kids need vitamins, too. Children may need to supplement their diets, especially if they are picky eaters. “Kids can get all they need from foods and beverages, but in some cases they might not,” Haggans says. “Especially if you have a child who only eats white foods, never eats fruits and vegetables, or never drinks milk.”
Vitamin tips
Tip: Check with your doctor to find out if you have any nutrient deficiencies. A simple blood test can tell you if you are deficient in some nutrients, such as vitamins B12 and D. There are also common deficiencies to keep tabs on. “Sixty percent of the population is low in magnesium; 16 percent of menstruating women are low in iron,” Ames says. Zinc, vitamin C and folic acid are nutrients to watch as well.
Tip: Take a calcium pill at a separate time during the day than your regular supplement. This will prevent the calcium from interfering with mineral absorption. Also, split the calcium pill into two doses if you are taking more than 500 mg. “Calcium can overload your system, and you can only absorb so much at a time,” Haggans says. Calcium citrate can be absorbed on an empty or full stomach, but calcium carbonate is best absorbed with food.
Tip: Check to see if you are absorbing vitamin B12. Some older people don’t absorb vitamin B12, which found in meat, as well as when they were younger. So you may be consuming vitamin B12 but not absorbing it, Ames says. Check with a qualified health care provider to find out if it makes sense for you to take vitamin B12 a different way. Some people absorb vitamin B12 better in fortified foods and supplements; some people need to get vitamin B12 through an injection.
Tip: Research which multivitamin and mineral supplement is best for you by asking your doctor and by comparing information from credible online sources. “The FDA regulates dietary supplements but they don't regularly test them for safety or effectiveness,” Haggans says. Here are some credible sites you can use: www.consumerlab.com; NSF International, www.nsf.org; the U.S. Pharmacopeia, www.usp.org; and the Natural Products Association, www.npainfo.org.
Tip: Follow the recommended daily allowance guidelines and you’ll be in good nutritional shape. “Some people get hung up on the details of interactions and absorption, and timing of when they take their vitamins,” Haggans says. But she says don’t worry: The RDAs are set on the high side to accommodate these variances.
source: health.msn
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Working mom's tips for job seekers
Mothers aren't only experts at making the best PB&J sandwiches. They also know how to bring home the bacon despite the occasional obstacle, such as childbirth.
Generations of working mothers have learned how to stay professionally relevant and avoid income shocks despite the résumé gaps that can come along with a new baby. With millions of jobs lost since the recession began, and fierce competition for open spots, mothers may be in a great position to offer some needed advice.
Looking for tips, I turned to a mother whom I know and love well: my own mom, Nancy Mantell, an economist and mother of three.
When my mother was seven months' pregnant with me, she was fired, possibly because she was pregnant (her boss never gave her a concrete explanation). To stay professionally productive, my mother networked, and found some short-term contract work.
"I got a new job that I had until a couple of weeks before you were born," she told me. "I had no interest in having all of the last two months off. I had the ability to work and I had no reason not to. My life was set up around me working."
It turns out that my mother was onto something.
Work contracts with flexible hours have at least a couple of advantages , said Maria Goldsholl, chief operating officer of Mom Corps, an Atlanta-based staffing firm that specializes in flexible employment.
For one, workers are also able to do something else, such as look for a full-time job or go to school. And two, workers may be able to enter new industries, thereby diversifying their experience.
"I tell stay-at-home moms that you need to keep your toe in the workforce," Goldsholl said. "These contracts help you stay relevant, stay current, so your economic power when you decide to go back full-time to the workforce is still there, and your ability to command a similar salary to what you had before is still there."
Workers also should be flexible, she said "Along with diversifying your background, be flexible about what you think is the right opportunity," she said. "Volunteer on a board, or be on a steering committee. You are exposed to making decisions, and making new connections, and possibly even figuring out a new career for yourself."
He-cession
Working moms know how important it is to keep up professional productivity while taking time off.
In general, a hole in your résumé can negatively affect lifetime earnings, some economists say. Such a gap "tends to dog you your entire life," said James Galbraith, an economist at the University of Texas at Austin.
Men in particular are going to have gaps in their résumés because of the "he-cession." Due to downturns in industries such as construction and manufacturing, the majority of the 8.4 million jobs lost since the recession began were held by men. As of February, the unemployment rate for adult men, those aged 20 years and older, reached 10%, compared with 8% for adult women. Read the government's employment data (PDF).
It will be interesting to see whether over the long term men and women suffer to the same extent from holes in their résumés caused by the recession. Women already earn less than men on average. In 2009, median weekly earnings for women were $657, compared with $819 for men, resulting in a female-to-male-earnings ratio of 80.2%, according to the Institute for Women's Policy Research.
"There's pretty compelling evidence in my mind that there is an element of discrimination," economist Joseph Stiglitz, a Nobel laureate and professor at Columbia University, recently told me.
However, he added, there are other factors behind the pay gap, and an increasingly large fraction of women don't feel these concerns. If the earnings gap is due to less accumulated work experience, then unemployed men and women workers may be in for a lifetime of aftershocks from the recession.
source: marketwatch
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Credit Card Data Signals Consumer Stress Easing
Credit card delinquency rates slipped at three major U.S. lenders last month, suggesting fewer Americans are falling behind on bills.
Charge-off rates also dropped at Capital One Financial Corp but rose at Bank of America Corp and Discover Financial Services, according to regulatory filings on Monday.
The delinquency rates, which stabilized in January, signal it is less likely that the card issuers will have to write off bad loans in the future. Charge-offs are loans the companies do not expect to be repaid.
The data build on similar trends in January, suggesting the worst may be over for U.S. consumers.
Shares of the three lenders were mixed: Discover rose 0.2 percent, while Bank of America slid 1 percent and Capital One was off 1.9 percent. Shares in the sector were broadly down ahead of details of a U.S. Senate plan to revamp financial regulation.
JPMorgan Chase & Co, Citigroup Inc and American Express Co were expected to report the February performance of their credit card portfolios later on Monday.
Capital One said accounts at least 30 days delinquent -- an indicator of future loan losses -- declined to 5.51 percent in February from 5.80 percent in January. Its annualized net charge-off rate for U.S. credit cards fell to 10.19 percent from 10.41 percent.
Capital One is the third-largest U.S. issuer of Visa Inc branded credit card and the fifth-largest issuer of MasterCard branded credit cards.
Credit Suisse analyst Moshe Orenbuch said trends at Capital One were better than expected. "Charge-offs and delinquencies improved in both card and auto finance segments," the analyst told clients in a note.
Bank of America, the largest U.S. bank, said its delinquency rate dropped for a third straight month, to 7.23 percent in February from 7.35 percent in January. Charge-offs rose to 13.51 percent from 13.25 percent.
Discover Financial's delinquency rate was 5.50 percent last month, down slightly from 5.55 percent in January. Its charge-off rate jumped to 9.11 percent from 8.58 percent.
SOURCE: reuters
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Average age for Menopause in women?
Menopause is defined as a permanent cessation of reproductive fertility, when your menstrual cycles already stop. The common range for occurrence of menopause is between ages 45 -55.
It rarely happens when you have menopause at an early age which would be due to premature ovarian failure, anywhere from the age of puberty to age 40. On the average, women who tend to smoke cigarettes can experience it earlier than the non smokers. 30-35 is the age of Menopause in women but it depends upon the body structure.
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Spinach Becomes Most Preferred Food Among Health Freaks
Popeye's favourite food, spinach, is becoming a favorite among health freaks in Britain.
Supermarket giant Tesco claims it has become one of the country's fastest growing canned vegetables, after half a century of ordinary sales.
The international grocery chain's statistics show sales of canned spinach across all retailers has increased 24 per cent year on year.
"Spinach got its poor image from baby boomer generation schoolchildren who generally loathed it as they were always being told to 'eat their greens' for health reasons," the Telegraph quoted Kate Evans, canned foods buyer at Tesco, as saying.
She added: "When food was rationed during and after the Second World War spinach became part of the nation's staple meat and two veg diet at school and at home.
"Spinach got saddled with the unfair tag of being, with cabbage, the most unloved of all vegetables, despite the fact that it is one of the most nutritionally beneficial foods you can eat."
Spinach sales were at their highest during the 1950s, but fast food culture soon changed people's choice.
The majority of canned spinach available in Britain is grown in Holland.
Evans added: "More and more people are starting to realize how important it is to eat healthy foods and that has led to a huge growing demand for foods such as spinach, blueberries, blackberries, oily fish, broccoli and tomatoes.
"Spinach is an incredibly versatile food and the popularity of spinach and ricotta dishes in Italian cuisine and sag aloo in Indian food is testament to that." (ANI)
Also Read: Great Health Benefits of Spinach
Source-ANI
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Outstanding health benefits for introducing Soy into your diet
Providing healthy fuel for our bodies is our most basic universal need. But the choices we make regarding what we eat are often based on lifestyle. Sometimes we ponder quality over price. Other times it’s a matter of taste, Meatloaf versus Chicken Enchiladas. Just as often, it is a trade off between nutrition and convenience. Ideally our food choices should balance the body, mind and soul, which in turn rewards us with good health. Good health is essential to a good quality of life.
There are simple steps we can take to manage our health and reduce our risk of disease. One critical step is developing and maintaining a healthy diet. Eating “power foods,” foods containing phytochemicals, nutraceauticals and antioxidants, will benefit our health. And soy, a “super-power” of the food world, is nature’s gift.
Soybeans are the only plant food that has all of the essential amino acids our body requires, making it a complete protein. Soy-based foods have no cholesterol and most are high in fiber. In addition, soy has many vitamins, minerals and phytochemical compounds (like isoflavones) that work together to create numerous health benefits including protecting the body against possible cancer and heart diseases. The interest in soy-foods has risen in recent years because scientists have discovered that isoflavones appear to reduce the risk of cancer. In 1999, the US Food and Drug Administration authorized that foods providing at least 6.25 grams of soy protein per serving may claim “Diets low in saturated fat and cholesterol that includes 25 grams of soy protein a day may reduce the risk of heart disease.” Twenty-five grams equals 1 heaping cup of shelled edamame or 3 cups of soymilk. That is not a small amount to consume on a daily basis. However, adding soy to your diet, in any amount, should yield long-term health benefits.
Luckily, soy is available in many shapes, sizes and forms. But be aware that isoflavone concentrations vary in soy-foods. The highest are in whole bean products that haven’t been highly processed, such as edamame. Edamame are green soybeans. You can sometimes find them fresh, sold in their pods at Asian markets. Many supermarkets carry them in the freezer section. They are sweet and pleasant tasting and just a cup of shelled edamame is one of the easiest ways to get your 25 grams daily serving.
12 Simple Suggestions for introducing Soy into Your Diet
* Add chunks of firm tofu to soups and stews.
* Add crumbled tofu to chili, tacos, burritos and enchiladas.
* Substitute mashed soft tofu for part of the ricotta cheese in lasagna and other pasta dishes.
* Mix 1/2 part pureed silken tofu with 1/2 part reduced fat sour cream for a great baked potato topper.
* Munch on soy nuts for a great healthy snack.
* Drink a soy smoothie flavored with fruit for breakfast or lunch.
* Substitute pureed silken tofu for part mayonnaise or sour cream in creamy salad dressings. Serve as a dip with apples, carrots and celery.
* Eat edamame (“Magic Beans”) sprinkled with coarse salt as an afternoon snack or appetizer.
* Serve soy-fortified noodles with your favorite pasta sauce.
* Substitute 1/4 cup of soy-flour per 1/4 cup regular flour in muffins, breads, pancakes and waffles recipes when the recipes calls for at least 2 cups of flour. Do not add more or flavor will be adversely affected.
* Serve cereals that contain soy.
* Substitute soymilk for 1/2 the milk in puddings and custard.
source: fitnessgoop
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Unthinkable Way to Save Money: Eat Less
There are many ways to save on food during these lean economic times. But if you want to turn lean times into lean bodies, you might be better off shunning the typical advice of clipping more coupons and looking for sales and instead just buy less food.
This is blasphemy, of course, in America, where many denizens consider cheap food a constitutional right. Barry Popkin of the University of North Carolina School of Public Health has heard this charge and more in his call for a tax on unhealthy foods and drinks.
But unlike in centuries past, few Americans are starving as a result of food being scarce or too expensive. This week, Popkin and his colleagues have published yet another paper questioning the availability of cheap food. As relayed in the current issue of the Archives of Internal Medicine, the risk for obesity and diabetes in a community goes down as the price for fast food and junk food rises.
The reason appears to be simply because folks consume about 1 percent fewer calories from junk food with every one percent increase in the price. Conversely, when these prices fell, body weight and diabetes rose. This is based on data from more than 5,000 participants followed for 20 years in the Coronary Artery Risk Development in Young Adults (CARDIA) study.
Save now, pay later
We are fooled into buying bad foods with the notion that we are saving money, when in fact we are losing money by grooming our bodies for obesity, diabetes, heart disease, cancer or some other chronic disease.
Consider coupons. They are great for saving money on soap. But how often do you see a coupon for apples? In my local paper, The Baltimore Sun, the vast majority of food coupons are for cookies, cakes, sodas and various forms of packaged goo. In fact, the healthiest foods I find in the coupon section are frozen vegetables with the aforementioned goo, some buttery cheese concoction. Note that I do not consider canned soup with corn syrup and over a thousand milligrams of sodium as healthful, despite being labeled a healthy choice.
The coupon section itself reflects the supermarket and the community as a whole, where the vast majority of food is unhealthy. There are never coupons for anything that I consider healthful: fresh vegetables or even frozen ones without the goo, whole grains and lean meats and fish.
Price of health
According to the USDA, an average family of two in the "thrifty food plan" category spends over $75 a week on food, and a family of four with young children spends over $110 weekly. This was the lowest of four categories; a family of four in the "moderate-cost" next-to-highest category spends nearly $170 weekly.
I find that astounding. My family of three spends about $50 a week on food at the most expensive supermarket in the city, Whole Foods. We simply buy whatever fresh fruits and vegetables are on sale that week, then move to the sections offering bulk grains (including rice), canned beans and tomatoes, milk, eggs and maybe a piece of meat or fish. We spend far less at Whole Foods when we are able to purchase these items at a farmers' market.
When I was young, my family purchased inexpensive food out of necessity. I say "inexpensive" and not "cheap" because this food was relatively nourishing but packaged without flare, so-called generic products with black and white labels stating the name of the item and the words "no frills." I was forever embarrassed at the checkout that our cart resembled a giant Othello board.
I have a choice today. I could probably lower my weekly food bill by purchasing generic foods. Yet I sense I'd spend more money if I follow the calling of the largest food manufacturers with their lure of coupons and Big Mac dollar days. It's hard to beat homemade soup and bread for lunch at about 47 cents a serving.
In this respect, Popkin and his colleagues might be incorrect. A tax on unhealthy food might not be needed to discourage unhealthy consumption. People just need to understand that a healthy diet already is cheaper than the typical American diet.
source: news.yahoo
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FDA Working to Replace Misleading Food Labels
NEW YORK - The aisles of American supermarkets can be bewildering places these days, lined with dozens of variations of cereals, crackers, chips and other foods, many of which boast of their supposed healthfulness - this yogurt is "low fat," while this cereal is "heart healthy," and those chips have "0 grams trans fat." What claims are the conscientious eater to trust and what foods should they pick to put on their table?
This question has become harder and harder for shoppers to answer, as health problems associated with poor diets, such as heart disease and obesity, affect more U.S. residents each year. Meanwhile, studies show that Americans want more and better guidance on what foods to eat.
"The public is demonstrably confused about what to eat," said Marion Nestle, a nutritionist at New York University, who recently gave a talk here at the New York Academy of Sciences about diet and food politics.
The rising obesity epidemic in the United States (more than 30 percent of U.S. adults are now obese), combined with the proliferation of various labeling schemes and the worries about the potentially misleading nature of some of these schemes, has prompted the U.S. Food and Drug Administration to conduct a review of so-called front-of-package labeling. The aim is to come up with a standard set of regulations that would govern what claims manufacturers can make on these food labels.
"We had noticed a real proliferation of these front-of-package symbols, and noticed that there were a lot of different ones," said Siobhan DeLancey, an FDA spokesperson. "And there didn't seem to be any rule of thumb or real consistency for consumers to be able to depend on."
The FDA and nutrition advocates hope the review will remedy this situation and provide consumers with a standard system of labels they can rely on to make choices about what foods they buy.
"The FDA is taking a good, hard look at the entire front-of-package situation," Nestle said.
Labels, labels everywhere
Claims like "low fat" and "high in fiber" didn't begin to show up much on the fronts of food packages until around 1994, when the Nutrition Facts panel was required for every food package, under the provisions of the 1990 Nutrition Labeling and Education Act.
"Until then, the FDA said that health claims were drug claims and food companies had to do what drug companies have to: prove safety and effectiveness," Nestle told LiveScience.
But manufacturers argued that since they were required to put potentially negative nutrition information on their foods (for example, the number of calories or grams of fat), they should also be allowed to point out their product's positives. Congress agreed and told the FDA to allow health claims that were backed up by a reasonable amount of science, Nestle said. After that, front-of-package claims exploded.
"There are health claims on everything," Nestle said.
DeLancey said criteria must be met for foods to bear claims such as "high in fiber" or "low in salt" - fiber in the food must be above a certain amount and salt below a certain amount. But when such claims appear on many breakfast cereals and snack foods that may also be high in sugar or calories, the result can be consumer confusion and consumption of foods that aren't actually healthy, Nestle said.
"Most people get their nutrition information from food marketers, and that information is not exactly unbiased," Nestle said.
Studies seem to at least partly back up this worry. The FDA's 2008 Health and Diet Survey - a random phone survey of more than 2,500 adults from all 50 states and the District of Columbia - looked at how Americans use and view front-of-package labels. It found that more than half read food labels when they first pick up a package - up 10 percent from 2001.
For claims such as "low fat," "high fiber," and "cholesterol-free," 38 percent of respondents said they often used such claims, while 34 percent said they did sometimes. The survey found that 41 percent of respondents trust that all or most of the nutrient claims such as "low fat" or "high fiber" are accurate, while 56 percent believe that some or none of them are accurate, pointing to confusion on the part of consumers over what labels they can trust.
An online survey of 1,045 adults by FoodMinds - a food and nutrition company - found U.S. consumers seem to want the government to help clear up the confusion. Their survey, conducted in January this year, found that 86 percent of respondents were interested in the government implementing objective front-of-package labeling that highlights calories and beneficial nutrients in a food. And 77 percent were interested in labels that would warn them when a food was high calorie and low in nutrients; 64 percent said they would eat less of or stop buying a food that had such a warning.
Smart choices
The situation reached something of a head when in September of last year, The New York Times wrote an article about the Smart Choices program - a voluntary labeling program used by several companies in collaboration - and how the label that was supposed to indicate foods that were healthy choices ended up appearing on a box of Fruit Loops, among other less-than-healthy options.
The attention brought to labeling by this and other articles, complaints from consumers and advocates, and the sheer number of labeling schemes being used prompted the FDA to send out warning letters to some manufacturers in October 2009 asking them to review their own labels for accuracy. The FDA also notified the companies the FDA would begin its own review of such schemes. (Smart Choices was voluntarily suspended in October pending the FDA review.)
"We didn't ask anybody to take them off the market, but we said, 'Look, you need to do a review of these and ensure that they're really accurate,'" DeLancey said.
Review in progress
The FDA is currently in the middle of the review process, which involves both looking at existing and proposed labeling schemes for accuracy, and conducting surveys of consumers to find out what they want from such schemes.
The key, DeLancey told LiveScience, is to find out "what consumers are going to find the most useful and that's actually going to give them accurate information."
Various labeling schemes have been used and proposed: Some list just a couple key points of nutrition, such as calories, accompanied by a check mark or other symbol; some are a truncated version of the Nutrition Facts label that show key points, such as calories, fat, sugar and sodium; others include on top of that information a "traffic light" symbol (something that has been used with success in the United Kingdom) by each nutrient that indicates whether that nutrient is in the acceptable range (green) or not (red).
The U.S. Institute of Medicine (IOM) is reviewing some of these schemes and any studies that have been done on food labels to see how accurate and informative they are. The IOM committee acts as an impartial, non-government source that regularly advises on the scientific issues involved in such matters. The IOM is slated to complete their report later this year.
Working with consumers is also important because the FDA wants to make sure that any schemes they pick or regulations they set will result in a system that consumers will actually use, that they can use for quick reference and will give them accurate information.
"We're looking at ways to give them the information in a more easily digestible" format, DeLancey said.
DeLancey noted a phenomenon called the "truncation effect" as one consideration in any scheme: Customers might be in a hurry to get dinner on the table or have kids they're trying to keep an eye on, and "that keeps people from turning around and looking at the Nutrition Facts label." So the easier-to-use and more accurate any scheme is, the more likely it is to result in a shopper picking a healthy food option.
DeLancey says that the FDA has talked with industries as well, "and they are actually pretty supportive."
The final word on food labels
The consumer studies the FDA is conducting are slated to finish at the end of this year or the beginning of next. The next step will be to use the information from these and the IOM report to come up with a draft set of regulations to govern front-of-package labeling, to be published in the Federal Register, and then open that draft up to a period of public comment. Once any "substantive" comments (those that make legitimate suggestions and critiques) have been addressed, the FDA can adopt the regulation.
Whether the end result will be a specific labeling scheme or a set of regulations over just what can or must be on the front of a package isn't yet decided.
"We haven't decided yet whether there's going to be one universal symbol, because we may find that there are certain products that need a different kind of symbol, like beverages versus traditional food," DeLancey said. "But there will be one set of criteria for using it."
Ultimately, no matter what kind of labeling system or regulations are set up, the burden of picking a better diet rests with the individual consumer.
"Nobody can regulate what people actually eat, you can only give them the information, the accurate information to make their own choices," DeLancey said.
If you ask Nestle, she doesn't like any food labeling schemes, noting that junk food is junk food, no matter what nutrients might be added to it. Her tips for a healthier diet are: "Eat less; move more; eat fruits and veggies; don't eat too much junk food; enjoy."
source:
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How much food does a child need each day?
Kids can benefit from dietary improvements at any age. Quality foods make a difference when they are young, and their brains are growing most rapidly. It also makes a huge difference for teens, whose brains are restructuring for adult life.
For most kids, about 80% of adult height is gained before 6th grade is over, but the need for quality nutrition doesn't stop there. About 20% of adult height and 50% of adult weight are gained during adolescence. Most boys undergo a dramatic increase in their lean body mass between the ages of 10 and 17. Because growth and change is so rapid during this period, the requirements for all nutrients increase.
You can use these guidelines to help make nutritious choices and create balanced meals for your kids. And remember that organic foods may provide a nutrition bonus from healthy mineral content, higher antioxidant content, as well as lowering your child's exposure to developmentally disruptive pesticides.
Girls from 4-8 years old
Whole grains - 4 oz
Vegetables - 1 cup
Fruits - 1.5 cups
Beans, nuts, eggs, or lean meats - 3 oz
Milk, other dairy, or other source of calcium and protein - 2 cups
Boys from 4-8 years old
Whole grains - 5 oz
Vegetables - 1.5 cups
Fruits - 1.5 cups
Beans, nuts, eggs, or lean meats - 4 oz
Milk, other dairy, or other source of calcium and protein - 2 cups
Girls from 9-13 years old
Whole grains - 5 oz
Vegetables - 2 cups
Fruits - 1.5 cups
Beans, nuts, eggs, or lean meats - 5 oz
Milk, other dairy, or other source of calcium and protein - 3 cups
Boys from 9-13 years old
Whole grains - 6 oz
Vegetables - 2.5 cups
Fruits - 1.5 cups
Beans, nuts, eggs, or lean meats - 5 oz
Milk, other dairy, or other source of calcium and protein - 3 cups
Girls from 14-18 years old
Whole grains - 6oz
Vegetables - 2.5 cups
Fruits - 1.5 cups
Beans, nuts, eggs, or lean meats - 5 oz
Milk, other dairy, or other source of calcium and protein - 3 cups
Boys from 14-18 years old
Whole grains - 7 oz
Vegetables - 3 cups
Fruits - 2 cups
Beans, nuts, eggs, or lean meats - 6 oz
Milk, other dairy, or other source of calcium and protein - 3 cups
source: drgreene
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