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Welcome to HSPH Nutrition Source Update, an e-letter to help you cut through confusing information and find practical strategies for healthy eating. 
Get plenty every day

fruits and vegetablesIt's hard to argue with the health benefits of a diet rich in vegetables and fruits: lower blood pressure; reduced risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and a mellowing effect on blood sugar that can help keep appetite in check. 

But most Americans don't eat enough of them. In fact, according to a new report by the Centers for Disease Control and Prevention, only a third eat fruit at least twice a day, and only about 26% eat vegetables three or more times a day.

"Historically, nutrition campaigns have been social marketing campaigns targeting individuals," HSPH's Lilian Cheung told USA Today. "This is not enough -- we need to create an environment that supports healthy eating." read more
5 tips for sneaking more fruits and veggies into your day

fruit1. Keep fruit out where you can see it. That way you'll be more likely to eat it. Keep it out on the counter or in the front of the fridge.

2. Get some every meal, every day. Try filling half your plate with vegetables at each meal. Serving up salads, stir fry, or other vegetable-rich fare makes it easier to reach this goal. Bonus points if you can get some fruits and vegetables at snack time, too.
tomatoes
3. Explore the produce aisle and choose something new. Variety is one key to a healthy diet. Get out of a rut and try some new fruits and vegetables.

4. Bag the potatoes. Choose other vegetables that are packed with more nutrients, and more slowly digested carbs such as whole grains.
veggies on fork
5. Make it a meal.Try some new healthy recipes where vegetables take center stage.

Umami is the Japanese term for deliciousness. The umami flavor in certain foods comes from glutamic acid, an amino acid associated with savory or meaty flavors. This recipe aggregates a number of umami-rich foods to create a savory, meat-free sandwich.
Did you know?
At least for now, high-fructose corn syrup doesn't seem to be any better or any worse than any other kind of added sugar. What is important is limiting your intake of all added sugars.
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