April 7 is World Health Day!

What can we do to improve World health? It begins with each of us: 1. Eat more vegetables and fruits Less than one in three Americans meets the minimum goal of eating two servings of fruit and three servings of vegetables each day, as recommended by the United States Department of Agriculture (USDA). However, eating less than the USDA’s ideal recommendation of three-to-four servings of fruit and four-to-six servings of vegetables every day, can result in getting 80 percent fewer nutrients than are needed to maintain a healthy diet. Failing to meet these guidelines increases the risk of heart attack, stroke, obesity, and some cancers. Veggies & fruits are high in nutrients, low in calories and contain no saturated fat. Kale, cabbage and carrots are excellent options, as are organic apples. 2. Strengthen soil with intercropping, agroforestry, and cover crops. Many essential nutrients come from the soil, making soil health critical to producing nutritious food. Intercropping with legumes, including alfalfa or peas, helps return nitrogen to the soil and support healthy plant growth. Using cover crops, which can be ploughed into fields after harvest and return nutrients to the soil helps increase the amount of nutrients in food. Planting trees on farms, agroforestry, also helps keep nutrients and water in the soil. Avoid fertilizer out of a bag unless it's chemical-free. 3. Know your nutrients! Many don’t know that kale, sesame seeds, dried figs, salmon and broccoli are excellent sources of calcium. Dark green, leafy vegetables are also rich in vitamin K, which is similar to vitamin D in the way it helps the human body make the most of the calcium in food. The Harvard School of Public Health website features a section called The Nutrition Source, which offers an easy to browse list of topics on specific nutrients in foods and the benefits of different products, such as coffee or fish oil. 4. Support family farmers Small and medium scale family farm are more likely than big farms to produce nutrient-rich crops, using practices that help keep nutrients in the soil. Family farmers also produce more more nutrient-dense foods, including fruits and vegetables. The United Nations declared 2014 the International Year of the Family Farmer to honor and support these individuals. Buying food at farmers markets and joining a CSA can be good ways to support family farms and help build the local economy. 5. Choose whole grains Whole grains still make up less than the recommended half of total grain use in the U.S. Whole grains are also low-cost sources of protein and fiber, and can  help reduce the risk of heart disease, cancer, type-2 diabetes, and other diseases.  When shopping, look for 100 percent whole wheat. Or opt for Gluten-Free grains, such as quinoa, millet and buckwheat. 6. Eat out less The Natural Resources Defense Council (NRDC) reports that some American restaurants serve portions up to eight times those recommended by the USDA and U.S. Food and Drug Administration.Not only does this encourage overeating, but restaurant and take-away food is generally less healthy than food prepared at home. Eating home cooked meals is the best way to manage portion sizes and monitor intake of healthy carbs, proteins and fats. 7. Buy and grow organic The London School of Hygiene and Tropical Medicine found that organic fruits and vegetables repeatedly had equal or greater nutrient content than the same conventional produce. The Environmental Working Group publishes an annual Shopper’s Guide assessing which fruits and vegetables have the most pesticides, the "Dirty Dozen". In 2012, apples, celery, and sweet bell peppers were in the top three; however, oranges, avocados and pineapples were among the safest foods to buy as conventional. 8. Choose grass-fed meat Lean meat can contain many valuable nutrients that support a healthy diet. Grass-fed meat has less saturated fat than conventional corn- and grain-fed meat products. The U.S. Mayo Clinic also reports that grass-fed meat has higher levels of omega-3 fatty acids, linoleic acid, and antioxidant vitamins, such as vitamin E. When choosing animal products, two of the best labels to look for are “organic” and “pasture-raised.” This will also avoid the intake of antibiotics and hormones used in conventional meat, poultry and dairy products. 9. Support indigenous, heritage, and heirloom A study from the University of Texas, Austin found that the amount of nutrients in forty-three different food crops have significantly decreased since 1950. The researchers concluded that the most likely causes were changes in the plants themselves. Since 1950, agriculture has focused on crop yields, but as crops grow bigger and faster they don't absorb and create nutrients at the equally faster rate. Heritage breeds of farm animals and heirloom plant varieties, which have not been bred for increased yields, maintain their nutritious qualities. Many indigenous vegetables, especially in sub-Saharan Africa, are also highly nutritious and well suited to local growing conditions. The Christensen Fund, Slow Food International, and other organizations are working in biologically diverse regions around the world to reignite an interest in--and a taste for--indigenous vegetables. In honor of World Health Day, Food Tank: The Food Think Tank is highlighting the importance of nutritious, environmentally sustainable food in combating hypertension, obesity, malnutrition, and other diseases every day on our website. There’s much that can be done to increase the nutritional quality of food, both at home and around the world! And know this is the first step in preventive medicine!