Kale is a delicious and extremely nutritious vegetable that is gaining popularity right now. Kale, also known as borecole, is one of the healthiest vegetables you can eat. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts. As a leafy green vegetable, it is available in curly, ornamental, or dinosaur varieties. Kale’s colors can vary from green to purple to red. Kale’s health benefits come from its fiber content and high concentration and excellent sources of disease fighting antioxidant vitamins like A, C, and K. Kale contains the antioxidants carotenoids and flavonoids and is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Nutritionally, one cup of kale contains 36 calories, 0 grams of fat, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals potassium, copper, high in iron, manganese, and phosphorus. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which makes it a great anti-inflammatory food.

Kale can be eaten cooked or raw. When choosing fresh kale, look for firm, deeply colored leaves with hardy stems. If you choose smaller leaves they will be more tender and milder in flavor. For the best storage of kale, store unwashed, in an air-tight zipped plastic bag for up to five days in the refrigerator.

Here are some easy ways to eat and prepare kale:

• Prepare kale pesto, then add to pasta, an omelet or homemade pizza.
• Make a simple salad with a bunch of thinly sliced kale, red pepper, onion, carrots and your favorite salad dressing.
• Make kale chips – by slicing kale into bite-size pieces, toss with a drizzle of olive oil and a pinch of salt, and bake for 10-15 minutes at 350 degrees in the oven. This healthy treat is better than popcorn or potato chips.
• Sauté kale with olive oil, onions and garlic and serve as a side dish.
• Braise chopped kale and apples, garnish with chopped walnuts, and add a little balsamic vinegar.
• Substitute raw kale for raw cabbage to make kale slaw.
• Substitute spinach quiche for kale quiche.
• Toss whole-grain pasta with chopped kale, pine nuts, feta cheese, and some olive oil. Add kale to macaroni and cheese dishes too.
• With your own juicer, mix kale with apples, carrots, and a little lemon for an amazing kale juice.
• Try kale soup by adding kale with white beans and lean sausage, or use instead acorn squash and kale to create a sweet delicious soup.

A heart-healthy eating plan, called the Mediterranean diet might be the right diet for you. This diet is based on the traditional foods eaten by people living in the Mediterranean region especially in Greece. The Mediterranean diet is a delicious and healthy way to eat. It incorporates the basics of healthy eating and is low in saturated fat, very high in fiber and antioxidants from vegetables, legumes and nuts. Very little red meat is eaten in this diet and milk consumption is limited as well, except for some cheese and yogurt. Research has shown that the traditional Mediterranean diet reduces the risk of heart disease and may be associated with a reduced risk of overall and cardiovascular mortality, a reduced incidence of cancer and cancer mortality, and a reduced incidence of Parkinson's and Alzheimer's diseases.

The Mediterranean diet emphasizes:

• Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
• Replacing butter with healthy fats such as olive oil and canola oil
• Using herbs and spices instead of salt to flavor foods
• Limiting red meat to no more than a few times a month
• Eating whole grains, mostly in bread and cereal rather than pasta.
• Eating fish and poultry at least twice a week
• Drinking red wine in moderation (optional)
• Getting plenty of exercise
• The diet also recognizes the importance of enjoying meals with family and friends

How to follow the diet:

• Eat your veggies and fruits — and use whole grains. An abundance and variety of plant foods should make up the majority of your meals. No processed foods and purchase produce that is in season. Strive for seven to 10 servings a day of veggies and fruits. Switch to whole-grain bread and cereal; eat whole-grain rice and pasta products. Keep baby carrots, apples and bananas on hand for quick, satisfying snacks. Eat fruit salads.
• Nuts and more nuts. Keep almonds, cashews, pistachios and walnuts on hand for a quick snack. Choose natural peanut butter, or nut butters. Use hummus or tahini as a dip or spread for bread or crackers.
• No butter. Try olive or canola oil as a healthy replacement for butter or margarine. Use it in cooking. Dip bread in flavored olive oil.
• Spice it up. Herbs and spices make food delicious without the salt. Try garlic, basil, cinnamon, ginger, paprika, bay leaves, and rosemary.
• Watch the red meat. Substitute fish and poultry for red meat. When eaten, eat lean and keep portions small (about the size of a deck of cards). Also avoid processed meats like sausage, bacon and other high-fat meats.
• Go fish. Eat fish once or twice a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are great choices. Avoid fried fish, unless it's sautéed in a small amount of canola oil or olive oil. Grill your fish.
• Choose low-fat dairy. Limit higher fat dairy products such as whole or 2 percent milk, cheese and ice cream. Switch to skim milk, fat-free yogurt and low-fat cheese. Choose some low fat yogurt and cheese every day. You could make a yogurt dressing or try a healthy salad with tomatoes and feta cheese

Eating right is essential to keeping your mind and body running at its best. During this year’s National Nutrition Month, the Academy of Nutrition and Dietetics reminds us to build an eating plan with your unique lifestyle and nutritional needs in mind. So whether you're a career professional, vegetarian, student, athlete, or busy parent, it’s important to "Eat Right, Your Way, Every Day."

Try these following tips to eat right for your lifestyle:

Career. Busy work days and business travel can lead to on-the-fly meals.

• For desktop dining, keep single-serve packages of crackers, fruit, peanut butter, low-sodium soup or canned tuna in your desk.
• Always on the go? Tuck portable, nonperishable foods in a purse, briefcase or backpack for a meal on the run. Try granola bars, peanut butter and crackers, fresh fruit, trail mix or single-serve packages of whole-grain cereal or crackers.

Student. The student lifestyle can be fast-paced and low-budget. Students can eat right on a budget with some savvy food shopping tips. Stock smart snacks that combine protein and carbohydrates to fuel you like:

• Apples with peanut butter, carrots and hummus, hardboiled eggs and fruit, banana and yogurt, almonds with low-fat cheese or whole-grain cereal. These also double as a quick grab-and-go breakfast to wake up your brain and muscles for the day’s activities.
• At the cafeteria, salad bars are a great choice; just watch the cheese, bacon, creamy dressings and other high-calorie add-ons. Make half your plate fruits and vegetables.

Athletes. Whether you are a competitive athlete or just enjoy working out, what you eat will affect your performance.

• Your body needs fuel to function, so eat a light breakfast or snack before you exercise. Try low-fat yogurt, graham crackers with peanut butter, a banana or cereal with low-fat milk.
• Before, during and after exercise, replace fluids with plenty of water or a sports drink, if you prefer.

Families. Caring for family, whether children, elderly parents or both, can be busy. However, family meals allow parents to be role models to promote healthy eating. And, just because a meal is made quickly doesn’t mean it can’t be nutritious.

• Keep things simple. Build a collection of recipes for quick and easy family favorites. Choose ingredients that you can use from more than one meal. For example, cook extra grilled chicken for chicken salad or fajitas the next day.
• Ask for help. Get the kids involved making a salad, setting the table or doing other simple tasks.

Vegetarian. A vegetarian diet can include just as many tasty varieties of foods as one including meat. For example, nutrient-rich beans are recommended for everyone. Enjoy vegetarian chili, a hummus-filled pita sandwich or veggie burger. Many popular items are or can be vegetarian – pasta primavera, veggie pizza and tofu-vegetable stir-fry.

The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy.

Who knew eating the right colors in our meals everyday could provide so much nutrition. It is essential to include a colorful variety of fruits, vegetables, whole grains, lean proteins and dairy on our plates every day. The 2010 Dietary Guidelines for Americans recommend an increased focus on plant-based diets. This combined with lean meats, fish, poultry and low fat dairy products creates a rainbow of colors on the plate that serve as the foundation for a healthful eating plan. Adding colorful seasonal foods to your plate makes for more than just a festive meal; it provides vitamins, minerals and fiber. Choose these foods daily for optimal nutrition:

Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.

• Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon
• Vegetables: beets, red onions, red peppers, red potatoes, and tomatoes

Purple and blue foods may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.

• Fruits: blackberries, blueberries, plums, raisins
• Vegetables: eggplant, purple cabbage, purple-fleshed potatoes

Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.

• Fruits: avocado, apples, grapes, honeydew, kiwi and lime
• Vegetables: artichoke, asparagus, broccoli, green beans, green peppers, leafy greens and spinach

Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.

• Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
• Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes

White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.

• Fruits: banana, brown pear, dates and white peaches
• Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn

Are you at risk for Type 2 diabetes?

For example, if you are overweight or have a family history of the disease you could be at risk.
Diabetes prevention is as basic as eating more healthfully, becoming more physically active and losing a few extra pounds. Making a few simple changes in your lifestyle now may help you avoid the serious health complications of diabetes later, such as nerve, kidney and heart damage.
Changing your lifestyle could be a big step toward diabetes prevention — and it's never too late to start.

Consider these tips.

Tip 1: Get more physical activity

There are many benefits to regular physical activity. Exercise can help you:

• Lose weight
• Lower your blood sugar
• Boosts your sensitivity to insulin — which helps keep your blood sugar within a normal range

Research shows that both aerobic exercise and resistance training can help control diabetes, but the greatest benefit comes from a fitness program that includes both.

Tip 2: Go for whole grains

Whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Try to make at least half your grains whole grains. Ready to eat whole grains include various breads, pasta products and many cereals. Look for the word "whole" or 100% whole grain on the package and among the first few items in the ingredient list.

Tip 3: Eat plenty of fiber

• Eating more foods with fiber reduces your risk of diabetes by improving your blood sugar control
• And lowers your risk of heart disease
• Fiber promotes weight loss by helping you feel full

Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds.

Tip 4: Lose extra weight

If you're overweight, every pound you lose can improve your health. In one study, overweight adults reduced their diabetes risk by 16 percent for every kilogram (2.2 pounds) of weight lost. Also, those who lost a modest amount of weight — at least 5 to 10 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by almost 60 percent over three years.

Tip 5: Make healthier choices

Think of variety and portion control as part of an overall healthy-eating plan. If you're older than age 45 and your weight is normal, ask your doctor if diabetes testing is appropriate for you.
The American Diabetes Association recommends blood glucose screening if:

• You're age 45 or older and overweight
• You're younger than age 45 and overweight with one or more additional risk factors for type 2 diabetes for example a sedentary lifestyle or a family history of diabetes.

Nuts are a wonderful choice when you want a food that is filling, good for your heart and will make other dishes taste great!  Nuts contain “good” unsaturated fats, they are relatively high in protein, have fiber, contain disease fighting phytochemicals, and they contain small amounts of vitamins and minerals.  Did you know that calcium can be found in almonds?  And folate, a B vitamin is found in hazelnuts and walnuts?  But you must be careful when consuming nuts because they do contain a good amount of calories per serving.  Based on the variety; one ounce or 2 tablespoons of nuts have about 160 to 180 calories.  So how do you add nutritious, unsalted nuts into your meal plan without going crazy?  Try these ideas:

• Add a tablespoon of nuts like hazelnuts, or almonds to a cup of low-fat fruit yogurt or Greek yogurt.
• Add nuts to whole wheat cereal.
• Make your salad crunchy with chopped walnuts or Brazil nuts.
• Sprinkle pistachio nuts or add almonds with fresh fruit to your oatmeal.
• Add cashews or peanuts into stir-fry dishes.
• Toss peanuts into pasta dishes.
• Casseroles or soups are delicious with finely chopped nuts on top.
• Make chicken salad with chopped apples and pecans.
• Bake with nuts.  Place in pancakes, or breakfast muffins.  Top frozen waffles with berries and nuts.
• Place toasted, silvered nuts on top of cooked vegetables.
• Put nuts into grain dishes.  Add almonds to brown rice or pine nuts to couscous.  Make a cold quinoa salad with nuts and dried cranberries. 
• Add nuts to air popped popcorn.
• Make your own healthy trail mix with dried fruit and nuts.
• Make your holiday stuffing recipe with nuts like chestnuts, pecans or walnuts.

An individual who is lactose intolerant is not able to fully digest the milk sugar called lactose, in dairy products.  Lactose intolerance occurs when the body is unable to breakdown all of the lactose that is found in the foods you eat.  Lactose intolerance is also called lactase deficiency - an enzyme produced by the cells lining the small intestine.  There are individuals that have low levels of lactase that experience no signs and symptoms of this condition and there are others that do experience signs and symptoms usually after eating or drinking foods that contain lactose. Symptoms can include diarrhea, gas, nausea, bloating, and stomach cramps.  These symptoms can be controlled by choosing a balanced diet plan that carefully limits dairy products.

Foods that contain lactose are milk, yogurt, cheese, ice cream and sherbet.  You also must read product food labels to check if the ingredients contain lactose.  These food items do have lactose: milk solids/powder, cream, whey lactose, margarine, curds, sauces and gravies, frostings, salad dressings, cookies, candy, breads, baked goods, and processed meats.  

If you are lactose intolerant, you can still eat well and be healthy.  Drinking lactose reduced or lactose free milk products like Lactaid milk, soy milk and rice milk is always an option. Also, you can try the over-the-counter tablets containing the lactase enzyme to help you digest dairy products better.  Your best bet is to use caution when eating dairy products.  It is a good idea to experiment with different varieties of dairy products and see what you can handle.  For example, try eating small servings of yogurt made with active and live bacterial cultures. Or eat hard cheeses like Swiss or cheddar that have smaller amounts of lactose.      

One may become concerned about calcium intake when removing dairy products from the diet.  Calcium is essential for strong bones and teeth.  There are however many other ways to get enough calcium in your meal plan.  These foods have calcium:

• Canned salmon and sardines
• Almonds
• Calcium fortified products like juice and breads
• Oranges
• Rhubarb
• Greens like kale, broccoli, spinach, okra, bok choy
• Tofu
• Dried beans

Choosing a healthy breakfast cereal can sometimes be confusing and very time consuming.  The cereal aisle is a long one!  There are cereals made with refined grains which mean they hardly have any fiber, there are cereals with more added sugar than some boxes of cookies, and there are cereals made with whole grains and bran that can contain an amazing 7 grams or more of fiber.  

When choosing a healthy cereal definitely read the nutrition facts labels and consider these tips:

• The grains should be whole (e.g. "whole wheat" or "wheat bran," not just "wheat").  Research suggests those who eat more whole grains are at lower risk of diabetes and heart disease.
• Fiber grams should be at least 5 grams of fiber.
• Adequate protein content should be at least 3 grams per serving.
• Low sugar – each serving size should contain less that 5 grams of sugar.  Look for the "five and five" rule: Less than 5 grams of sugar and at least 5 grams of fiber.
• Zinc content should be 25 to 40 percent of the recommended daily allowance.
• Iron content should be 25 to 40 percent of the RDA.
• Other vitamin and mineral content should be 25 to 40 percent of the RDA.  Go for cereals with calcium, vitamin D, folic acid, vitamin C and potassium.
• Count and watch the calories – Remember that you will add milk, fruits, and maybe nuts as well to your cereal bowl.
• Choose bran – bran helps in making you more full and is good for weight control.
• Pick cereals that contain less than 10% total fat.
• There are also ingredients a nutritious cereal should not contain. Check the ingredients list for these and avoid: hydrogenated oils, dyes or artificial colors.
• Some examples of some cereals that are whole grain, higher in fiber and low in sugar are:  Fiber One Bran Cereals, All Bran with extra fiber, Shredded Wheat, Raisin Bran, Nature’s Path or Kashi Go Lean Cereals.

Do you want beautiful, radiant, and glowing skin?  It can be possible when your skin is supplied and nourished by certain vitamins, minerals, and antioxidants.  Your skin can look healthier and younger by eating the right foods.  Experts recommend that a balanced diet is the best way to get your share of good food for healthy skin.  No need to go out and spend hundreds of dollars on certain skin-care products and lotions.  Try eating these nutrients for an amazing and healthy complexion:

1. Vitamins C, E, A, K and B complex.  Eating foods high in vitamins and antioxidants can protect your cells from free radical damage like from sun exposure and premature aging.  Eating colorful fruits and vegetables can reduce the appearance of wrinkles, soothe rough, dry skin and keep your skin looking younger longer.  Try blueberries, blackberries, strawberries, plums, grapes, kiwi,  sweet potatoes, black, red and pinto beans, carrots, artichokes, kale, peppers,  spinach, sunflower seeds, pecans and prunes.
2. Eat essential fatty acids (EFAs).  Fatty acids are important to the production of the skin’s natural oil barrier.  Eating foods with essential fatty acids like Omega 3 and Omega 6 can help skin that is dry and prone to inflammation.  Omega 3 fatty acids are found in cold-water fish, including salmon, mackerel and sardines, flaxseed, walnuts, and safflower oils.  Omega 6 fats are found in poultry, cooking oils, grains, nuts, and seeds.
3. Minerals like selenium, copper and zinc.  Research has shown that the mineral selenium makes skin elastic and plays a role in skin cancer prevention.  The best dietary sources of selenium are whole grain cereals, brown rice, garlic, Brazil nuts, eggs, and seafood.  Cooper when taken together with vitamin C and zinc helps develop elastin, the fibers that support skin structure from underneath.   Good foods for copper include nuts, seeds, shellfish, avocados, beans, potatoes,  peas, whole grain products, and green leafy vegetables.  Zinc is essential for the immune system; helps control the production of oil in the skin and may be helpful with acne.  Food sources of zinc are lean meats, oysters, poultry like turkey and oats.
4. Water.  Good hydration for the skin and body will provide moisture and will keep skin looking healthy and young.  Experts state your skin needs at least a half gallon of clean water a day, so try and aim for 8 to 10 glasses.  Also, you can alternate water with other beverages like green or black tea.  Water rich foods include watermelon, peaches and celery.