Vegetables and Fruits

Vegetables and Fruits: The Bottom Line
[Source: Harvard School of Public Health]


Do you eat enough vegetables? (click to enlarge)

[Source: choosemyplate.gov]

Health benefits of vegetables
[Source: choosemyplate.gov]

Tips to help you eat vegetables 
[Source: choosemyplate.gov]

Encouraging Your Child to Eat Fruits and Vegetables
[Source: UCSF Benioff Children's Hospital]

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For more great ideas on adding vegetables and fruit to your diet, come in to the Patient Health Library to read numerous helpful articles in the health and wellness newsletters we carry, such as "Eating your vegetables and fruit?" from the March 2011 issue of Consumer Reports on Health.

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Health Newsletters at the Patient Health Library, January 2013

Here are highlights from recent health and wellness newsletters at the UCSF Patient Health Library.  To see the entire articles, visit the Patient Health Library!

Not all information is free and not all of it is online!

Consumer Reports on Health

December 2012
-40 tips to get you through the holiday season, pp.1-5
-A guide to shopping for meat, pp.6-7
-How to hire a home-care aide, p.8

Harvard Health Letter

November 2012
-Choosing good carbs, pp.1-7
-Reduce your pain with mental distractions, p.3
-Alternative treatments for knee pain, p.4

Johns Hopkins Medical Letter: Health After 50

August 2012
-Arthritis, anxiety and depression: frequent companions, pp.1-2
-Do you really need that test? pp.4-5
-Shingles, p.7


Mayo Clinic Health Letter

December 2012
-Rheumatoid arthritis, pp.1-3

NIH News in Health

December 2012
-Understanding glycemic index and glycemic load, p.3
http://newsinhealth.nih.gov/issue/Dec2012/Feature2 (this one IS free online!)


Nutrition Action Newsletter

October 2012
-Going organic: what's the payoff? pp.1-6
-Meaning of "organic" and other food labels, p.7
-Scoring the nutrients in vegetables, pp.13-15
(for more nutrient data in foods, see: http://ndb.nal.usda.gov/)

December 2012
-Exercising: no more excuses, pp.1-6
-Caffeine, pp.7-9
-The best soups, pp.11-13

Tufts University Health & Nutrition Letter

November 2012
-Compare cooking-oil choices, p.4-5

Supplement to November 2012
-Can supplement pills deliver on their promises?

December 2012
-Watch your weight and help protect your brain, pp.1-3
-Staying active prolongs life, p.3
-Does it pay to pick organic? pp.4-5
-Fish oil pills, p.7

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Nutrition for everyone

MyPlate 

http://www.choosemyplate.gov/

From the U.S. Department of Agriculture's Center for Nutrition Policy and Promotion, based on the 2010 Dietary Guidelines from the U.S. Department of Agriculture.

Additional nutrition resources from MedlinePlus

http://www.nlm.nih.gov/medlineplus/nutrition.html

Want an alternative to the USDA's guidelines?  Take a look at Harvard University School of Public Health's Healthy Eating Plate, from their Nutrition Source website.

Need to make it really easy?  Check out the Ten Tips section of MyPlate.gov.

http://www.choosemyplate.gov/tipsresources/tentips.html

You'll find easy ways to incorporate vegetables, fruit, and fiber; how to cut back on sweets and sodium; tips for food shopping; and much more!

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Healthy Eating After 50

http://www.nia.nih.gov/HealthInformation/Publications/HealthyEating.htm

Additional nutrition resources for seniors from MedlinePlus

http://www.nlm.nih.gov/medlineplus/nutritionforseniors.html

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Nutrition and Fitness for Families

http://kidshealth.org/parent/centers/fitness_nutrition_center.html

Healthy Eating for the Whole Family

http://kidshealth.org/parent/nutrition_center/healthy_eating/habits.html

Additional child nutrition resources from MedlinePlus

http://www.nlm.nih.gov/medlineplus/childnutrition.html

 

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Resources on Nutrition and Cancer

http://ucsfphl.blogspot.com/2011/02/resources-on-nutrition-and-cancer.html

From the UCSF Patient Health Library blog

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Health Newsletters at the Patient Health Library, December 2011

Not all information is free and not all of it is online!  The UCSF Patient Health Library subscribes to a number of health and wellness newsletters that are not otherwise free to the public.  Here are some highlights from recent newsletters.

To see the entire articles, visit the Patient Health Library!

DukeMedicine HealthNews, Dec 2011
-Advances in breast cancer diagnosis and treatment, pp.1-2
-More possible benefits of fruits and vegetables: better verbal memory, p.6

Harvard Health Letter, Nov 2011
-Taking care of your feet can reduce risk of falls, pp.1-3
-Now being served, better nutrition advice, pp.4-5

Harvard Women's Health Watch, Dec 2011
-Depression and cardiovascular risk in women, pp.1-2
-The overlooked hazards of holiday eating, pp.2-3
-Staying active despite osteoporosis, pp.4-6
-New treatment for overactive bladder, pp.6-7

Mayo Clinic Health Letter, Nov 2011
-Noncardiac chest pain, pp.1-3
-Helpful cold remedies, p.3
-Treating high blood pressure, pp.4-5

Nutrition Action Newsletter, Nov 2011
-How to keep your kitchen from making you sick, pp.1-7
-Fighting inflammation, pp.9-11

Tufts University Health & Nutrition Letter, Dec 2011
-Cholesterol-lowering foods boost benefits of cutting saturated fat, pp.1-2
-The new fat rules: “low fat” is out and “healthy fats” are in, pp.4-5

UC Berkeley Wellness Letter, Nov 2011
-Stealthy vegetables, p.2
-Questions about microwave ovens, p.4
-Trouble swallowing pills?

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Nutrition for everyone

MyPlate 

http://www.choosemyplate.gov/

From the U.S. Department of Agriculture's Center for Nutrition Policy and Promotion, based on the 2010 Dietary Guidelines from the U.S. Department of Agriculture.

Additional nutrition resources from MedlinePlus

http://www.nlm.nih.gov/medlineplus/nutrition.html

Want an alternative to the USDA's guidelines?  Take a look at Harvard University School of Public Health's Healthy Eating Plate, from their Nutrition Source website.

Need to make it really easy?  Check out the Ten Tips section of MyPlate.gov.

http://www.choosemyplate.gov/tipsresources/tentips.html

You'll find easy ways to incorporate vegetables, fruit, and fiber; how to cut back on sweets and sodium; tips for food shopping; and much more!

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Healthy Eating After 50

http://www.nia.nih.gov/HealthInformation/Publications/HealthyEating.htm

Additional nutrition resources for seniors from MedlinePlus

http://www.nlm.nih.gov/medlineplus/nutritionforseniors.html

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Nutrition and Fitness for Families

http://kidshealth.org/parent/centers/fitness_nutrition_center.html

Healthy Eating for the Whole Family

http://kidshealth.org/parent/nutrition_center/healthy_eating/habits.html

Additional child nutrition resources from MedlinePlus

http://www.nlm.nih.gov/medlineplus/childnutrition.html

 

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Resources on Nutrition and Cancer

http://ucsfphl.blogspot.com/2011/02/resources-on-nutrition-and-cancer.html

From the UCSF Patient Health Library blog

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Mold and your health

Molds On Food: Are They Dangerous?
[From the USDA's Food Safety and Inspection Service]
Has a helpful chart showing what foods may be salvaged and what should be discarded.  For example:
Hard cheese - Cut off at least 1 inch around and below the mold spot (keep the knife out of the mold itself so it will not cross-contaminate other parts of the cheese). After trimming off the mold, re-cover the cheese in fresh wrap.
Soft cheese (such as cottage, cream cheese, Neufchatel, chevre) - Discard
Crumbled, shredded, and sliced cheeses (all types) - Discard
Soft fruits and vegetables (such as cucumbers, peaches, tomatoes) - Discard
Hard fruits and vegetables (such as cabbage, bell peppers, carrots) - Cut off at least 1 inch around and below the mold spot (keep the knife out of the mold itself so it will not cross-contaminate other parts of the produce).

A Brief Guide to Mold, Moisture, and Your Home
[From the U.S. EPA]
Includes information on:
   -Mold Basics
   -Mold Cleanup
   -Moisture and Mold Prevention and Control Tips
   -Dealing with Hidden Mold


Facts About Molds
[From the CDC]
Excerpt:
What are the potential health effects of mold in buildings and homes?

Mold exposure does not always present a health problem indoors. However some people are sensitive to molds. These people may experience symptoms such as nasal stuffiness, eye irritation, wheezing, or skin irritation when exposed to molds. Some people may have more severe reactions to molds. Severe reactions may occur among workers exposed to large amounts of molds in occupational settings, such as farmers working around moldy hay. Severe reactions may include fever and shortness of breath. Immunocompromised persons and persons with chronic lung diseases like COPD are at increased risk for opportunistic infections and may develop fungal infections in their lungs.

In 2004 the Institute of Medicine (IOM) found there was sufficient evidence to link indoor exposure to mold with upper respiratory tract symptoms, cough, and wheeze in otherwise healthy people; with asthma symptoms in people with asthma; and with hypersensitivity pneumonitis in individuals susceptible to that immune-mediated condition. The IOM also found limited or suggestive evidence linking indoor mold exposure and respiratory illness in otherwise healthy children.

How do you get the molds out of buildings, including homes, schools, and places of employment?

In most cases mold can be removed from hard surfaces by a thorough cleaning with commercial products, soap and water, or a bleach solution of no more than 1 cup of bleach in 1 gallon of water. Absorbent or porous materials like ceiling tiles, drywall, and carpet may have to be thrown away if they become moldy. If you have an extensive amount of mold and you do not think you can manage the cleanup on your own, you may want to contact a professional who has experience in cleaning mold in buildings and homes. It is important to properly clean and dry the area as you can still have an allergic reaction to parts of the dead mold and mold contamination may recur if there is still a source of moisture.

If you choose to use bleach to clean up mold:
   -Never mix bleach with ammonia or other household cleaners.
   -Open windows and doors to provide fresh air.
   -Wear non-porous gloves and protective eye wear.
   -Always follow the manufacturer’s instructions when using bleach or any other cleaning product.

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