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General Nutrition
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Recipes

General Nutrition

Although nearly 45% of Americans consume at least five servings of fruits and vegetables a day, iceberg lettuce, tomatoes, and white potatoes topped the survey participants' choice of vegetables. In fact, potatoes accounted for about 30% of their vegetable intake. No surprise, the most popular form of potato is French fries. The most popular fruit choices were bananas and orange juice.

Cruciferous vegetables (broccoli, Brussels sprouts, cauliflower, or kale), and dark green vegetables like spinach accounted for only 6% of vegetables consumed by survey participants.

This is unfortunate, because dark green, orange, and red fruits and vegetables are especially rich in phytochemicals, compounds that contribute to the disease-fighting reputation of these foods. Some act as antioxidants. Others appear to inhibit the growth of cancer cells. Deep-colored produce, like squash, carrots, tomatoes, broccoli, greens, blueberries, and strawberries, are also good sources of vitamin C, folic acid, and beta-carotene.

The researchers say that, now that Americans have gotten into the "5 A Day" habit, they need to work a greater variety of deep-colored fruits and vegetables into their meals.

Reference: Johnston C, Taylor C, Hampl J. More Americans are eating "5 a day" but intakes of dark green and cruciferous vegetables remain low. Journal of Nutrition. 2000; 130:3063-3067.

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Articles

	Strategies to Eat Better Copyright: Nancy Clark, MS, RD 1/08
	Nutrition Confusion Copyright: Nancy Clark, MS, RD 12/07
	Winning Nutrition Books: Good Gifts for Good Health Copyright: Nancy Clark, MS, RD 11/07
	Proteins: Pros, Cons and Confusion Copyright: Nancy Clark, MS, RD 9/07
	Website Nutrition for Athletes Copyright: Nancy Clark, MS, RD 8/07
	Sports Nutrition News Copyright: Nancy Clark, MS, RD 7/07
	Fluid Facts Copyright: Nancy Clark, MS, RD 3/07
	Organic Foods for Athletes? Copyright: Nancy Clark, MS, RD 2/07
	When Nutrition is the Missing Link Copyright: Nancy Clark, MS, RD 1/07
	Meat & Potatoes Copyright: Nancy Clark, MS, RD 8/06
	Fishing for Good Health Copyright: Nancy Clark, MS, RD 9/06
	Climbing the Food Pyramid Copyright: Nancy Clark, MS, RD
	Sports Nutrition News from the American College of Sports Medicine Copyright: Nancy Clark, MS, RD  6/06
	Salt and Athletes Copyright: Nancy Clark, MS, RD 5/05
	Fruit: Questions and Concerns Copyright: Nancy Clark, MS, RD 2/06 When Food is Foe Copyright: Nancy Clark, MS, RD 2/06
	Sports Nutrition Tidbits Copyright: Nancy Clark, MS, RD 2/06
	EXERCISE & WEIGHT CONTROL: Myths, Truths, and Gender Differences Copyright: Nancy Clark, MS, RD 2/06
	Energy Bars: Costly but Convenient Copyright: Nancy Clark, MS, RD 1/06
	Christmas Gifts Copyright: Nancy Clark, MS, RD 11/05
	Loafing Around: Bread & Athletes Copyright: Nancy Clark, MS, RD 10/05
	Your Overweight Child: Whats a sports-parent to do Copyright: Nancy Clark, MS, RD 9/05
	Caffeine and Athletes Copyright: Nancy Clark, MS, RD 8/05
	Building Muscles: The Tricks of the Trade Copyright: Nancy Clark, MS, RD 7/05
	Dietary Guidelines: The Link to Longevity Copyright: Nancy Clark, MS, RD 3/05
	Eating for Endurance: What, When and Why Copyright: Nancy Clark, MS, RD 2/05
	Eating for Endurance: Strategies for Extraordinary Athletes Copyright: Nancy Clark, MS, RD 1/05
	Sports Nutrition News from the American Dietetic Association Copyright: Nancy Clark, MS, RD 10/04
	Fueling on a Budget Copyright: Nancy Clark, MS, RD 2/04
	Changing for Good Tips for Athletes Who Want to Invest in Health and Performance, written by Nancy Clark, MS, RD.
	Alcohol and Athletes: A users guide As the holiday season and new year's resolutions approach, here's a timely article on alcohol and athletics, written by Nancy Clark, MS, RD.
	Suggested Reading Good Books Make Great Gift Ideas the holidays and beyond, written by Nancy Clark, MS, RD.
	The Athlete's Kitchen Learn about how to obtain peak performance through all of the things you eat and drink, written by Nancy Clark, MS, RD.
	Recovery from Hard Exercise Here's an article on recovery nutrition for those to consider as they begin to intensity their workouts. Copyright: Nancy Clark, MS, RD
	How to eat well Believe it or not, that’s what most active people need to learn to do. Copyright: Nancy Clark, MS, RD
	Eating Disorders When Food is the Foe: Disordered Eating in Athletes Copyright: Nancy Clark, MS, RD
	Peanut Butter Peanut Butter: A Super Sports Food Copyright: Nancy Clark, MS, RD

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Recipes

	Spinach Egg Cheese Bake
	Vegetarian Enchilada Casserole
	Chicken With Spinach & Cheese
	Linguine With Broccoli & Cheese
	Pasta Primavera
	Homemade Energy Bars
	Oatmeal Pancakes
	Banana Bread
	Nuts - Plain or Spicy
	Broccoli-Potato Pie
	Tomato Polenta and Goat Cheese Tart
	Wild Rice, Hazelnut & Fruit Salad
	Pumpkin Muffins
	Whole Wheat Oatmeal Raisin Cookies
	Recovery Bars
	Roasted Vegetables
	Sautéed Winter Greens
	Carrot Cake
	Smoothie

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