■ The high blood pressure diet that offers a bonus to women: lower risk of coronary heart disease. ■ Are you getting enough vitamin D to protect against coronary heart disease? ■ What’s the real difference between eating antioxidant-rich foods and taking antioxidant supplements? ■ Delicious diet that may
lower your risk of diabetes by as much as 83%.
Another Johns Hopkins “FIRST” In 1993, Johns Hopkins researchers identified the chemical in broccoli and other cruciferous vegetables that appears to inhibit the development of cancer.
■ Are oats still the darlings of a heart-protective diet? What we know from a decade’s worth of research. ■ Rethinking the link between vitamin E and cataract protection: Update from the Women’s Health Study. Making Smart Portion Choices with MyPyramid Find out how much to eat from each food group
How Much To Eat?
Recommended calorie intake
Food group
1,600
1,800
2,000
2,200
2,400
2,600
2,800
3,000
Fruits
1.5 cups
1.5 cups
2 cups
2 cups
2 cups
2 cups
2.5 cups
2.5 cups
Vegetables
2 cups
2.5 cups
2.5 cups
3 cups
3 cups
3.5 cups
3.5 cups
4 cups
Grains
5 oz-eq
6 oz-eq
6 oz-eq
7 oz-eq
8 oz-eq
9 oz-eq
10 oz-eq
10 oz-eq
Meats and beans
5 oz-eq
5 oz-eq
5.5 oz-eq
6 oz-eq
6.5 oz-eq
6.5 oz-eq
7 oz-eq
7 oz-eq
Milk
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
Oils and fats
5 tsp
5 tsp
6 tsp
6 tsp
7 tsp
8 tsp
8 tsp
10 tsp
Discretionary calories
132
195
267
290
362
410
426
512
oz-eq = ounce-equivalent.
21 90214 University Health White 09-03-09 09:25:36
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