Organic Food

NaturalNews) Three studies published in the Journal of the American Dietetic Association have found that people with lower income do not consume enough fruits and vegetables, largely due to cost factors.

"Cost is one of the factors often cited as contributing to less fruit and vegetable consumption among low-income populations," wrote Alanna Moshfegh in an introductory article. "Cost, as well as convenience, has been shown to be a leading influence on food choice for low-income individuals."

The three articles appear in the November issue of the journal, which is devoted to issues of poverty and nutrition as part of the Council of Science Editors' Global Theme Issue on Poverty and Human Development. More than 230 scientific journals have participated on the council.

In a study examining how fruit and vegetable intake are affected by food prices, researchers from the University of California at Davis discovered that in 2005, a low-income family would have to spend between 43 and 70 percent of its entire food budget to eat the recommended daily allowance of fruits and vegetables.

Another study looked at how geography affects fruit and vegetable intake, and a third study compared the dietary health of food-insecure adults with low-income, food-secure adults.

"Fruit and vegetable consumption is becoming a prominent indicator of health because of its potential role in chronic disease prevention," Moshfegh said. This makes it particularly worrisome that fruit and vegetable intake for most people still consistently falls short of U.S. dietary guidelines. Schools are now being encouraged to play their part in ensuring pupils consume more fruit and vegetables as part of a government drive for healthy school meals.

Fewer than 10 percent of U.S. residents are estimated to meet the U.S. Department of Agriculture's MyPyramid dietary recommendations.

"Further, those in low-income households were less likely to meet the recommendations," Moshfegh said.

The researchers concluded that increasing fruit and vegetable consumption is an important way to improve public health.

"Public policies should examine ways to make fruits and vegetables more affordable to low-income families," the authors of the first study wrote.

There are only two categories of foods: whole foods and processed foods. A healthy balanced diet should be primarily whole foods with restricted consumption of processed foods. There are numerous ways to differentiate between these two.

Processed Foods

Generally speaking, processed foods are produced using manufacturing methods involving specilaist food processing equipment to transform raw ingredients into neatly packaged goods, which have a longer shelf life. Some of the artificial ingredients used include monosodium glutamate (MSG), flavors, preservatives, hydrogenated oil, fillers, and artificial sweeteners. Usually, consumers can prepare them quickly allowing immediate intake. Disappointingly, they don’t offer much in nutritional value. Most likely, it's processed food if it's wrapped in several layers of plastic, cardboard, and/or foil, and it didn't exist until after 1903 when the hydrogenation process was invented. In addition to being excessively advertised, this food category is well funded by government subsidies. These foodstuffs are located on the shelves of the inside middle aisles in grocery stores. Examples of processed foods include sodas, cereals, and crackers.

Whole Foods

On the other hand, whole foods are grown in orchards, gardens, or greenhouses, are unprocessed and unrefined, and have a shorter shelf life. These foods are authentically flavorful, have vibrant colors, and rich textures. Moreover, they are full of the micronutrient vitamins, minerals, antioxidants, phytochemicals, and fiber. Typically, they require longer preparation times. In contrast, they receive very little media advertising, and are not well funded with government subsidies. When you are in grocery stores, these foods are mainly found on the store’s wall aisles to the sides and back of the store. Additionally, this food category can be found at farmers markets, and at fresh fruit and vegetable stands. Examples of whole foods include unpolished grains, fruits, and vegetables.

Four Basic Nutrients

The four essential basic nutrients are water, carbohydrates, fat, and protein. These four are the foundation of a healthy diet. In any case, all food is composed of various combinations of nutrients.

Carbohydrates supplying energy are found mostly in plant foods such as fruits, vegetables, peas, and beans. They are converted into glucose providing energy for the body’s cells, the brain, and red blood cells, or stored for future use in the liver, or in body fat. Sixty percent of daily calories should come from mainly complex carbohydrates to provide the minimum recommended daily requirement of fiber.

Fats are the most concentrated source of body energy. Recently, too much negative attention has been focused upon fats. Fats are not an enemy and are needed throughout life to support growth and provide energy. Unfortunately, consuming excessive amounts of fat can contribute to many health problems.

Proteins are the building blocks making up body tissues, muscles, skin, and organs. When consumed, protein is broken down into amino acids providing the body with energy for various vital functions. Examples of good sources include meat, fish, eggs, beans, nuts, and seeds.

Regrettably, health problems arise when you consume too much or too little of any nutrients. Instead, endeavor to consume a variety of foods to ensure you get a mix of nutrients. In summary, for a healthy well balanced diet make it a habit to choose unrefined whole foods such as fruits, vegetables, peas, beans, and whole-grains, as opposed to refined processed foods such as soft drink sodas, candy, cookies, and cakes.