“Food Studies”
 An estimated 80% of disease can be tied to our food and lifestyle choices, so it’s
important to be educated on what foods provide the most health benefits.
 Consumption of fish may correlate to a decrease in the risk of Alzheimer’s disease, and
eating leafy greens contributes to a significant decrease in cognitive decline.
 Polyunsaturated fats, found in plant oils, nuts, and seeds may prevent cardiac death.
 Higher consumption of dietary fiber may correlate to lower risk of breast cancer.
“Inflammation-Fighting Lifestyle Tips”
 There are ways to lower risk of chronic inflammation including eating a balanced diet
and making some lifestyle changes to your daily routine.
 Healthy fats and nutrients found in fatty fish, whole grains, and leafy greens are essential
for lowering risk of disease.
 Be sure to get enough physical exercise and sleep throughout the week.
 Decrease stress levels by practicing deep breathing or meditation.
“Leafy Greens: Inflammation Fighters!”
 Consumption of leafy greens reduces risk of chronic inflammation.
 Darker greens, like kale and spinach, contain more healthy nutrients than lighter greens,
like iceberg lettuce.
 Many important vitamins in greens can only be absorbed in the presence of oil, so eating
veggies with small amounts of olive oil is always a good idea.
“Fermented Foods for Gut Health”
 There is more bacteria in each of our bodies than there are humans on this earth; some of
that bacteria is bad, but a large amount of that bacteria is actually very good for us.
 Fermentation is a traditional method of food preservation that breaks down food by good
bacteria and eliminates bad bacteria.
 Make sure you’re buying the traditionally fermented versions of foods rather than the
knock-offs.
“12 Great Ways to Use Healthy Herbs and Spices”
 Not only do herbs and spices add flavor to otherwise bland vegetables and proteins, they
also contain large amounts of antioxidants.
 Cumin promotes healthy digestion, and turmeric prevents against inflammation.
 Parsley is good for our hearts, and rosemary is good for our brains.
“Fabulous Fiber”
 Fiber is a carbohydrate found in plant foods and it has a number of health benefits.
 There are two types of fiber: soluble and insoluble.
 Soluble fiber keeps our cholesterol and glucose levels low.
 Insoluble fiber helps food move through our digestive systems, preventing constipation.
“Delectable D: The Sunshine Vitamin”
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Vitamin D, often referred to as the “sunshine vitamin,” is made when our skin is exposed
to the sun’s ultraviolet light.
This vitamin aids our immune systems and helps our bodies absorb calcium and
phosphorous.
In addition to the sun, vitamin D comes from fatty seafood like salmon and sardines, egg
yolks and mushrooms, and milk and yogurt.
“Where’s the Beef? Six Alternate Sources of Protein”
 Protein is an important nutrient that provides us with energy and helps us maintain
healthy tissue and strong bones.
 Red meat, while it is a good source of protein, maintains a number of unhealthy qualities.
 Look for other forms of protein like beans, whole grains, and nuts.
“Healthy Whole Grains and Inflammation”
 Inflammation can lead to chronic illnesses and even heart attacks, and it’s important to
consider the ways in which your diet can help fight inflammation.
 Although many believe that whole grains contribute to inflammation, solid research
suggests otherwise, stating that whole grains could actually be part of the solution to
inflammation.
 This explains why those who eat more whole grains, even as little as one serving a day,
have significantly reduced risk of heart disease. It is especially important for women of
child-bearing age to decrease inflammation, which is why they should consume even
more whole grains at this time in their lives than they normally do.
For tasty recipes and fun, easy-to-read tweets about healthy benefits of the foods we eat, refer to
the Recipe resources and Tweets resource at the end of the toolkit.