Jun 25, 2026 | Healthy Living, Nutrition, Patient News
Fill your plate with a vibrant, colorful array of fruits and vegetables for a naturally delicious way to meet your daily requirement of vitamins, minerals, and nutrients. Plant foods contain natural compounds called phytonutrients, which may have anti-inflammatory benefits that can help reduce the risk of chronic diseases.
The US Department of Agriculture 2025–2030 Dietary Guidelines for Americans emphasizes prioritizing whole, healthy, and nutritious foods. Vegetables and fruits remain a cornerstone of that guidance. Research continues to show that a diet rich in produce can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, and have a positive effect on blood sugar.
- Keep fruit where you can see it. Place several ready-to-eat washed whole fruits in a bowl or store chopped colorful fruits in a glass bowl in the refrigerator to tempt a sweet tooth.
- Explore your local farmer’s market and choose something new. Variety and color are key to a healthy diet. On most days, try to get at least one serving from each of the following categories: dark green leafy vegetables; yellow or orange fruits and vegetables; red fruits and vegetables; legumes (beans) and peas; and citrus fruits.
- Skip potatoes as your main vegetable. Choose other vegetables that are packed with different nutrients and more slowly digested carbohydrates.
- Make it a meal. Try new recipes that include more vegetables.
Every color has a contribution to make, aim for a few different ones each day and enjoy the entire spectrum.
Red and pink: These fruits and vegetables are an abundant source of the carotenoid lycopene, which may help balance free radical activity in the body, offering protection against prostate cancer and heart and lung disease. Research suggests that increased consumption of tomato-based products and other lycopene-containing foods may reduce the occurrence of prostate cancer, with cooked tomato products potentially offering enhanced benefits.
beet, cherry, cranberry, pink grapefruit, pomegranate, radicchio, red radish, red onion, persimmon, pink guava, blood orange, raspberries, red dragon fruit, red apple, red grape, red pepper, red potato, rhubarb, strawberries, tomato, watermelon
Orange and yellow: Enjoy an extra boost of beta-cryptoxanthin, which supports intracellular communication and may help prevent heart disease. Orange and yellow fruits and vegetables also contain vitamin C and carotenoids, including beta-carotene, which is associated with promoting healthy vision and cell growth. The current guidelines recommend eating a variety of colorful produce to ensure a diversity of beneficial plant chemicals.
acorn squash, butternut squash, apricot, cantaloupe, carrot, grapefruit, lemon, mango, nectarine, orange, orange pepper, papaya, peach, pineapple, pumpkin, summer squash, sweet potato, tangerine, yam, yellow apple, yellow pepper, yellow squash, pomelo, turmeric root, star fruit
Green: These are some of the healthiest fruits and vegetables, rich in chemicals like sulforaphane, isothiocyanates, and indoles, which may inhibit the action of carcinogens. Dark green and leafy vegetables have the highest concentration of both antioxidants and fiber. They’re also packed with potassium, lutein, isoflavones, and vitamin K, which can be important for vision, bone, and blood health.
artichoke, asparagus, avocado, bok choy, broccoli, Brussels sprouts, celery, collard greens, cucumber, green bean, green cabbage, green grape, green onion, green pepper, kale, kiwi, leek, lime, mustard green, okra, pear, peas, romaine lettuce, snow peas, spinach, sugar snap peas, watercress, zucchini, seaweed, broccolini, matcha, Swiss chard, arugula, edamame, alfalfa sprouts and green herbs (mint, rosemary, sage, thyme and basil).
Blue and purple: Anthocyanins are powerful antioxidants that may help delay cellular aging, block the formation of blood clots, and boost urinary tract health.
blackberries, blueberries, black currants, dates, eggplant, Concord grapes, plum, prunes, purple fig, raisins, beetroot, purple cabbage, elderberries
White: These foods may not be as brightly hued as the others, but they shine with valuable phytonutrients. These include the potentially anti-tumor properties of allicin and quercetin, found in garlic and onions; the healthy compound sulforaphane in the cruciferous cauliflower; and immune-supporting selenium in mushrooms.
banana, bamboo shoots, cauliflower, fennel, garlic, Jerusalem artichoke, jicama, kohlrabi, leeks, lychees, mushrooms, onion, parsnips, potato, shallots, white beans (cannellini, navy beans, lima beans, soybeans), white peaches and daikon radish.
Sources: dietaryguidelines.gov; nutritionsource.hsph.harvard.edu
Apr 16, 2026 | Nutrition, Patient News
For many, foodborne illness is something we associate with a bad restaurant meal or a short-lived stomach bug. But as we move through middle age and beyond, food safety becomes less about inconvenience and more about protecting our health and resilience. With that in mind, we share how adopting a few consistent habits can help significantly lower your risk.
Why Risk Rises as We Age
As food safety expert Dr. Donald Schaffner explains: “Our immune systems decline in their effectiveness as a natural consequence of aging, making us more susceptible to many illnesses, including foodborne ones.” Dr. Schaffner, Department Chair, Distinguished Professor and Extension Specialist in Food Science at Rutgers University, is known globally for his research on quantitative microbial risk assessment, predictive food microbiology, and notably, for debunking the “five-second rule” in a widely cited study that showed bacteria can transfer from surface to food in less than one second.
Starting in midlife, several age-related changes may occur that impact how your body handles germs. Digestion may slow, which gives bacteria more time to grow; stomach acid may decrease which reduces a natural defense; and the immune system often begins to decline between ages 50 and 60. Additionally, chronic conditions and medications that suppress immunity can add to vulnerability.
“While absolute risk increases with age, people can change their relative risk by making safer choices in the foods they consume, and by being vigilant about the proper steps for food handling,” says Schaffner.
The Germs That Matter Most
Foodborne illness is common in the U.S., with 48 million cases reported annually, most often caused by norovirus, Salmonella, and E.coli. Of particular concern is Listeria, which unlike most bacteria, can continue to grow slowly in the refrigerator.
Dr. Schaffner notes: “A unique thing about this microorganism is that it can grow slowly at 40°F or below, so even properly refrigerated foods can become unsafe over time.”
Protect yourself from these common pathogens
| Top risk for adults |
Typical sources |
How to prevent |
| Listeria in refrigerated ready-to-eat foods |
Deli meats/hot dogs, refrigerated pâtés/spreads, some soft cheeses, smoked seafood |
For higher-risk adults, avoid deli meats/hot dogs or reheat to 165°F/steaming; respect use-by dates and when in doubt, throw it out. |
| Undercooked ground meats (STEC E. coli) |
Burgers, meatballs, meatloaf; cross-contamination |
Cook ground meats to 160°F; use a thermometer. |
| Norovirus from hands and surfaces |
Ready-to-eat foods handled after cooking, shared platters, some produce |
Wash hands 20 seconds; keep sick food handlers out of the kitchen; clean surfaces. |
| Raw/undercooked oysters (Vibrio) |
Raw oyster bars, undercooked shellfish |
Adults with chronic illness (especially liver disease) should avoid raw oysters; choose cooked shellfish. |
| Home-canning mistakes (botulism) |
Improperly canned low-acid vegetables, meats, seafood |
Use pressure canning for low-acid foods; don’t rely on boiling-water canners. |
Beyond Raw Milk: The Bigger Picture
Raw, or unpasteurized milk has received attention in recent headlines, with claims of probiotic benefits and decreased allergenic potential. While there are no controlled human studies to substantiate these claims, the science is clear that unpasteurized milk can carry harmful pathogens such as Listeria, Salmonella and Campylobacter. Pasteurization, used for more than a century, kills these bacteria without reducing milk’s nutritional value, making it the safer choice for adults over 65, people with chronic illness, those on immunosuppressive medications, pregnant women, and young children.
But that’s just one piece of the larger food safety picture. “Risk isn’t limited to a short list of ‘dangerous’ foods,” maintains Dr. Schaffner. “It’s important that older adults realize they are at increased risk of food poisoning from all foods, and so should take special care to follow proven best practices when preparing meals – clean, separate, cook and chill.”
- Clean. Wash hands with soap and water for at least 20 seconds before and after handling food. Clean utensils and surfaces frequently. Rinse fruits and vegetables under running water.
- Separate. Keep raw meat, poultry, seafood, and eggs away from ready-to-eat foods. Use separate cutting boards if possible.
- Cook. Use a food thermometer, and remember that color is not a reliable guide. Cook poultry and leftovers to 165°F, ground meats to 160°F, and whole cuts to 145°F (with rest time).
- Chill. Refrigerate perishable foods within two hours (one hour if it’s above 90°F). Keep your refrigerator at 40°F or below.
When to Call Us
Seek medical advice promptly if you’re in a high-risk group or if your symptoms are severe, such as bloody diarrhea, severe abdominal pain, signs of dehydration or fever with stiff neck or confusion.
A final word: with a thermometer in your drawer, a refrigerator set at the right temperature, and a few mindful habits, you can safely enjoy one of life’s greatest pleasures for decades to come.
Nov 21, 2024 | Nutrition, Patient News
As dietary restrictions become more commonplace (an estimated 10% of Americans have a food allergy, another 5% are vegetarian or vegan), serving a holiday meal that satisfies a diversity of diners may seem intimidating. Below we show some easy ways to deconstruct or reconstruct your dishes to give everyone – whether they’re heart-healthy, diabetic, gluten-sensitive, lactose-intolerant, nut-free or plant-forward – a prime seat at the table.
Keep it fresh
Opt for meats or poultry that haven’t been pre-seasoned or injected with a brine that adds sodium and sugar. Offer a small tofurky as an alternative option for committed vegetarians and adventurous eaters.
Keep it traditional with a twist
Prepare a rice-based stuffing or quinoa-centric pilaf with time-honored holiday seasonings like celery, sage and thyme. Swap out canned cranberry sauce, high in preservatives and sugar, for a tasty new recipe of fresh cranberries boiled and simmered with fruit juice, applesauce and orange zest.
Keep it versatile
Small adjustments can make a big difference. Use olive oil instead of butter, vegetable stock instead of chicken or beef broth, or a plant-based milk instead of regular.
Keep it neutral
Serve sauces and gravies on the side so everyone can enjoy the main dish without concerns about hidden allergenic ingredients.
Keep it simple
Place nuts, croutons, cheese, dried fruits and dressings adjacent to the greens, and let guests build a salad according to their individual preferences.
Keep it seasonal
Pile a colorful selection of winter’s best, from sweet potatoes and beets to broccoli and Brussels sprouts, in a single layer on a baking sheet, spray lightly with olive oil, season with black pepper and herbs, and roast at 425 degrees for about 45 minutes. The heat will coax out the exquisite natural flavors in the veggies for a dish that’s suited to any type of diet.
Keep it light
Substitute apple sauce for oil when baking to cut down on fat and sugar.
Keep it non-alcoholic
Stir up an appealing selection of ‘mocktails’ for all who choose not to imbibe.
Allergens: Off the Plate
Be aware of these ingredients, which account for more than 90% of all food allergies:
- Fish
- Milk
- Peanuts
- Crustacean shellfish
- Soybeans
- Tree nuts
- Wheat
- Eggs
- Sesame (added in 2021)
Sources:
Feb 6, 2024 | Nutrition, Patient News
The Lancet Planetary Health Diet
Is there a way to eat that not only reduces the risk of disease and promotes well-being, but is also sustainable? Could a certain diet provide enough food for the 9.8 billion people estimated to be living on earth by 2050? This was the challenge first taken on in 2019 by the EAT-Lancet Commission, comprised of top scientists from around the globe.
Combining analysis of more than 30 years of the best available nutritional studies and randomized trials with planetary boundaries for key environmental systems and processes, in 2023, the Commission found it to be “an achievable reality that would improve the health and well-being of billions and allow us to pass on to our children a viable planet.” However, cautions Walter Willett, MD, professor of epidemiology and nutrition at Harvard’s T.H. Chan School of Public Health and Commission co-chair: “It won’t be easy and will take the engagement of almost everyone.”
Implementing and Following the Planetary Health Diet
The basics of the Planetary Health Diet include:
- No more than one serving of protein, like poultry, fish, red meat or eggs, and one serving of dairy per day. Focus on fruits and vegetables (at least five servings daily), nuts, legumes (dry beans, lentils and peas), whole grains and plant oils. “We emphasize plant-based protein sources to help prevent major health issues such as diabetes, cardiovascular disease, cancer and dementia,” explains Willett. “We also explored if there is a certain amount of red meat, for example, that that could be consumed while still remaining at low risk for disease. One serving a week (about 14 grams daily) met our criteria, but increasing to two servings weekly made a significant, and unacceptable, increase in the risk for type 2 diabetes.”
- Nutrient-dense items such as nuts and legumes are also emphasized to ensure food production and consumption practices will not exceed the earth’s ecological limits. Foods sourced from animals have a relatively high environmental footprint per serving compared to other food groups which impacts greenhouse gas emissions, land use and biodiversity loss, according to the Commission.
- Among major protein sources, lentils are considered the healthiest, with the highest ratio of polyunsaturated fat to saturated fat, followed by tofu, almonds and salmon.
- Less healthy foods to avoid include red meat, eggs, dairy, refined grains and sugar-sweetened beverages.
Variety Through a Flexible Diet
“It really comes down to a flexitarian diet. There’s incredible variety in the ways you can put it together and keep animal sources of protein to a minimum,” says Willett. His only asterisk: “Lower vitamin B12 levels can occur when less than two servings of animal protein is consumed daily, with serious health consequences.” He recommends getting adequate amounts of the vitamin through either supplements or fortified foods.
Only a few parts of the world currently meet scientific targets for the planetary health diet, and the U.S. in particular will need to significantly decrease consumption of animal proteins. “Higher intakes of vegetables, fruits, legumes, and especially nuts and whole grains would be desirable for almost every country, preventing about 11 million deaths per year,” says Willett. “It is not a question of all or nothing, but gradually making small changes for a large and positive impact.”
The Planetary Health Diet is symbolically represented by half a plate of fruits and vegetables, and the other primarily of whole grains, plant proteins, unsaturated plant oils, modest amounts of meat and dairy, and some added sugars and starchy vegetables.
Rooting for Vegetables
Bring the benefits of plant-forward eating to your table with seasonal root vegetables this winter. These veggies are high in vitamins and nutrients, and low in calories. Many root vegetables listed below may have anti-inflammatory, antioxidant and cholesterol lowering properties as well. Enjoy these versatile veggies:
- Allium Bulbs (onions, shallots, garlic). Roast or caramelize for pizza garnishes, bread toppings and quesadilla fillings.
- Avocados. At their creamy best for use in wraps, salads, and dips, including guacamole.
- Belgian Endive. Chop for salads; braise whole or brush with a vinaigrette and grill for side dish.
- Beets. Grate to sprinkle in salads or on sandwiches; sautee or roast with garlic and olive oil for side dish.
- Broccoli/Broccoli Rabe/Broccolini. Use in pasta dishes and winter salads; puree for soup.
- Brussels Sprouts. Roast for optimal flavor and serve as appetizer, side dish, even a pizza topping.
- Carrots (white, yellow, purple, red and orange varieties). Eat raw with yogurt-based dip; steam, boil or roast for side dish.
- Celeriac (celery root). Sub for potatoes in soups and stews; blend for creamy sauce; grate into salad.
- Chayote. Add to salads; use as soup base.
- Fennel. Chop raw and freeze for use in soups and stews.
- Kale, Collards, Mustard and Turnip Greens. Roast or boil until tender and dress for salad while still warm.
- Parsnips. Eat raw; boil lightly; roast with carrots and potatoes.
- Rutabagas. Use in place of or in addition to turnips and potatoes.
- Sunchokes (Jerusalem artichokes). Serve in salads; puree as base for main course; roast with olive oil for side dish.
- Sweet Potatoes. Make healthy fries by quartering, drizzling with olive oil and baking at 400 degrees for 40-60 minutes; steam chunks and mash; bake whole and unpeeled.
- Turnips. Bake, boil or steam like a potato; shred for coleslaw; julienne as garnish.
- Winter Squash (butternut, acorn, delicata, kambocha, spaghetti and pumpkin varieties). Steam or microwave as low-calorie alternative to pasta; roast, stir fry or puree for soups.
Sources: Have a Plant, Spruce Eats, Datassential
