The Dietary Guidelines for Americans (DGA) are developed and released by the US Department for Health and Human Services (HHS) and the US Department of Agriculture (USDA) every 5 years. The DGA are the basis for federal nutrition education and information programs. They are meant to help Americans develop healthy diets and reduce their risk for developing chronic diseases like diabetes and heart disease.

The DGA are definitely on the right track. A recent study by the USDA Human Nutrition Research Center on Aging at Tufts University and Wake Forest University found that people who follow the guidelines for whole grain, cholesterol and total fat intake have a lower risk of heart disease.

If you are not using the Dietary Guidelines to build a healthy diet for you and your family, take advantage of the tools at MyPyramid.gov to find out how your current diet stacks up to the DGA and start making healthy changes today.

"Eat well. Live well. Be well."

I am on a diet at the minute and have tried diets in the past but have always failed to stick with it, what foods can I eat that will encourage me to stick with my diet or recipes? – Comment from reader Kate

The reason why so many diets fail is that they require us to give up our favorite foods or extremely limit our food intake. While that can work in the short term, the weight loss that results usually won’t be permanent. If you want to lose weight and stay motivated, try something revolutionary: Don’t diet.

I know it seems counter intuitive, but diets are designed as a short-term approach to weight loss. Diets are extreme and usually impossible to maintain for extended periods of time. They require commitments to behaviors that most of us can’t stick to for more than a few months at a time. Diets work to help you drop pounds quickly, but when it’s time to keep that weight off, they’re useless.

So instead of jumping into another diet, I’m suggesting that you take a long-term approach to your weight loss. Consider what type of eating and exercise routine you can stick to—forever. Yes, forever. Or at least for the foreseeable future. If you can’t imagine yourself giving up chocolate ice cream for good or exercising for an hour every single day for the next year, then don’t. Instead, come up with two or three things you are willing and able to do and commit to them—for the long term.

The results won’t be as dramatic as the would if you were following the most recent fad diet, but they’re much more likely to last. And isn’t that what we’re all really looking for?

"Eat well. Live well. Be well."

You’ve seen the Got Milk? ads. You’ve heard the hype about dairy and weight loss. But what’s the real deal? Is dairy as beneficial as the marketing gurus make it out to be?

It turns out it is, according to a recent review of the health benefits of dairy published in Journal of the American College of Nutrition (JACN). Eating three to four low-fat dairy servings a day can help build and strengthen your bones, reduce your risk of high blood pressure, help you reach or maintain a healthy weight, and ensure you get enough calcium, potassium and magnesium.

Next time you’re wondering what to have for an afternoon snack, consider a low-fat yogurt, a glass of ice-cold milk, or an ounce of cheese with whole grain crackers. Dairy really does do a body good.

"Eat well. Live well. Be well."

This week (August 2 – 8) is the U.S. Department of Agriculture’s (USDA) 10th Annual National Farmers Market Week. To celebrate, we’re giving ten great reasons to get out and visit your local farmers markets.

1. Locally grown food – Most of the produce, meat, cheese and other foods you come across at the market will be locally grown, raised or produced. This cuts out the middle-men, reduces your cost and ensures you’re getting fresh food, in season and straight from the source.

2. A rainbow of variety – Sure, grocery stores offer plenty of variety these days by selling produce grown everywhere from California and Florida to South America and Europe. But you don’t have to go to the grocery store for variety. At the farmers market you’ll find a rainbow of fruits and vegetables, from breeds like Gala apples and Roma tomatoes common at the grocery store to varieties that you can only find in your area.

3. New and interesting foods – Heirloom varieties of fruits and vegetables aren’t the only new foods you might discover at the market. You’re also likely to find everything from smoked meats to canned jams and sauces to edible flowers. Many stands even allow you to try a taste before you buy.

4. Healthier meals – Shopping at the farmers market means you’ll come home with plenty of fruits and vegetables, the bedrock of a healthy lifestyle. Center your meals around the wonderful foods you find there and you’ll be contributing to the good health of your family without much thought or effort.

5. Flavor, flavor, flavor – While you may find the same or similar foods at both the farmers market and the grocery store, it’s likely what you get from your local farmer will have much more flavor than anything you can buy at Price Chopper. This is because in order for grocery store produce to hold up during long trips across the country and long stays on the shelves at the stores, fruits and vegetables sold there are generally picked well before they’re ripe. This can negatively affect both flavor and texture. On the other hand, produce sold at the market is usually picked the day before or the day of market, meaning it is picked ripe right around the time you’ll be buying and using it. Ripe fruit and vegetables means full flavor and perfect texture.

6. Finding organic or naturally grown meat and produce at a good price – Getting certified as an organic farm can be expensive for small farm owners, which means that many farmers don’t bother going through the certification process. But if you talk to your local farmers at the market, you might find that they’re practicing organic farming principles or raising their livestock organically or naturally without the official Certified Organic label. This means you might be able to get organically or naturally grown produce and meat for less than you would from a certified farmer or at the grocery store. Yet another benefit of getting to know your local farmers.

7. Getting to know local farmers – Shopping at the farmers market allows you to have direct contact with the farmers that grow the food. Take time to talk with them and find out more about what, how, where and why they grow (or make) the foods you’re considering.

8. Building community – Getting to know the staff at each farm stand is also a great way to build your community and learn more about your area. But you don’t have to limit interactions to the farmers and workers. Ask questions of and offer suggestions to fellow shoppers. Take friends and family with you, make a day out of it, and enjoy your time at the market. After all, farmers markets are all about bringing people and food together.

9. Supporting your local economy – In times like these it’s more important than ever to vote with your dollars. By choosing to shop at your local farmers market, you’re choosing to support your local economy. Not only are you investing in working farms, but you’re also ensuring that farmers can afford to hire help, which means the creation of additional jobs in your area.

10. Being kinder to the environment – When you get your food from local sources, that means less trucking or shipping, reducing the number of miles your food has to travel to get to you table. You’ll be helping to keep pollutants out of the air simply by choosing to eat food grown nearer to your home.

There you have it. Ten reasons to find your nearest farmers market and bring home a basket full of fresh summer produce. You’ll be glad you did!

"Eat well. Live well. Be well."