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Whole Grains Help Those with Diabetes

Women with diabetes who ate a diet rich in bran-containing foods had a significantly lower death rate in a long-term study, researchers report.

"Many studies before have found some protective effect in the general population," said Dr. Lu Qi, an assistant professor of nutrition at the Harvard School of Public Health and lead author of a report in the May 10 issue of Circulation. "Our study is the first in diabetic patients, and it provides direct evidence that whole grain, especially bran, reduces total mortality and cardiovascular mortality in diabetic patients."

Bran is the hard, fiber-rich outer layer of grains such as wheat and oats. It is often removed when those grains are processed. Though the report used data from the Nurses Health Study, which included only women, there is no reason to doubt that the same protective effect occurs in men

The new report covered 7,822 women diagnosed with type 2 diabetes, the kind that generally develops in the adult years as the body loses its ability to metabolize blood sugar. The women answered questions about their diets every four years.

Over the 26 years covered by the study, the women in the top 20 percent for intake of whole grain, which includes bran and fiber, had a 35 percent lower risk for death from cardiovascular diseases such as heart attack and stroke and a 28 percent lower risk for death from all causes than women in the bottom 20 percent.

Whole grains appear to reduce inflammation and improve the function of the endothelium, the thin layer of cells that line the interior of blood vessels and play an important role in regulating blood pressure.

Bottom Line:

People with diabetes are also advised to limit their intake of carbohydrates, which means that "their best choices are low-fat dairy products, fruits and starchy vegetables," Dunbar said. "If choosing a grain product, they should choose a whole-grain, which has more fiber and all of those good things."

White House Dinner Showcases Mexican Food

For President Obama’s second state dinner, the White House has asked Chicago chef Rick Bayless to prepare elegant Mexican food in honor of President Felipe Calderón of Mexico. When they lived in Chicago, the Obamas were frequent guests at Frontera Grill and Topolobombo, two restaurants where Bayless serves up his tasty repertoire of regional Mexican specialties.

According to a May 12 story in The New York Times, since all ingredients for state functions must be ordered from sources that are kept secret, Bayless and his crew will be coming to Washington several days ahead of schedule to prepare multi-layered sauces such as his 28-ingredient Oaxacan black mole. While final details of the menu have not been released, the meal reportedly will include herbs from the White House kitchen garden, as well as Green Ceviche with Cucumber, similar to a recipe in Bayless’s newest cookbook, Fiesta at Ricks, to be published in July.

The May 19 dinner may well be the first time Mexican food has been served at a state dinner. Bayless told the Times this is significant because “when we are doing something very special it no longer has to be European or gussied-up American but from the heritage of a whole bunch of people in our country who have never been in the spotlight.”

Debunk Myths and Learn the Facts from The Latina Guide to Health

Dr. Jane Delgado, head of the National Alliance for Hispanic Health and a practicing clinical psychologist, debunks myths and reveals some surprising news about what every woman can learn in her new book, The Latina Guide to Health, published simultaneously with the Spanish-language edition, La Guia De Salud (Newmarket Press.)

To help Hispanic women think about their health in a new and positive way, Delgado emphasizes the health benefits of strong community support found in the Hispanic culture, and the good news that Latina live longer lives, are less likely to have heart disease, breast or lung cancer, and have low rates of asthma. But, she is quick to caution Latinas that they must overcome certain barriers to health and learn to balance obligations to family, work, and friends. She points out that Latinas have a high rate of diabetes, are more likely to suffer from depression, develop cervical cancer, and are least likely to exercise. In a warm, conversational voice, she encourages Latinas to prepare for an annual wellness visit, make changes in their diets, develop healthy eating habits, get fit and start exercising, and work toward mental wellness through healthy relationships and faith.

Click here to hear Delgado discuss the book.

Whole Grains Take a Bite Out of Type 2 Diabetes Risk
Simply selecting brown rice over white also makes a difference, researchers say

Brown rice is better than white rice at reducing the risk of type 2 diabetes, but whole grains are the most effective at lowering the risk, study findings show. U.S. researchers analyzed data from 39,765 men in the Health Professionals Follow-up Study and 157,463 women in the Nurses' Health Study I and II. None of the participants had diabetes, heart disease or cancer at the start of the studies. Their consumption of brown and white rice, as well as other foods, was assessed every two to four years.

During 3.3 million person-years of follow-up, there were 10,507 incidents of type 2 diabetes. After adjusting for a number of dietary and lifestyle risk factors, the researchers found that people who ate five or more servings per week of white rice were 17 percent more likely to develop type 2 diabetes than those who ate less than one serving of white rice per month.

In contrast, people who ate two or more servings of brown rice per week were 11 percent less likely to develop type 2 diabetes than those who ate less than one serving of brown rice per month, the study authors reported. "We estimated that replacing 50 grams/day intake of white rice with the same amount of brown rice was associated with a 16 percent lower risk of type 2 diabetes, whereas the same replacement with whole grains as a group was associated with a 36 percent lower diabetes risk," wrote Dr. Qi Sun, of Harvard School of Public Health in Boston, and colleagues.

The study was to be presented Wednesday at the American Heart Association's Nutrition, Physical Activity and Metabolism Conference in San Francisco.

SOURCE: American Heart Association, news release, March 3, 2010, HealthDay

Family routines cut the risk of childhood obesity

Go back to the basics. That is what a new study published in the journal, Pediatrics, suggests doing to prevent your child from becoming obese. It revealed that returning to traditional family routines, such as eating dinner with the family, turning off the TV, and getting a good night’s sleep could cut the risk of becoming obese by 40 percent.

Independent of diet and exercise, 4-year-olds were 40 percent less likely to be obese if their parents kept them to no more than two hours of TV time daily, if the family ate dinner together at least six nights a week, and if the preschooler slept at least 10 1/2 hours on weekdays, according to a study published in today's issue of the journal Pediatrics.

The good news is that the study reported positive responses in all groups, even ethnic group who have an inherently high risk of obesity. In addition, these basic routines are free and relatively easy to accomplish. Read Full Article

Cocoa and Heart Health

Chocolate is rich in flavor, but did you know it is also rich in antioxidants? Flavanoids, which are found in cocoa and other foods, are compounds with anti-inflammatory effects. These flavanoids can be beneficial in preventing the onset of coronary heart disease.

Researchers from the University of Barcelona recruited 42 people who were at high risk of coronary heart disease (CHD). They were diabetic, smokers, hypertensive, obese, had high cholesterol levels or a combination of any of these when recruited. All had a family history of early CHD. The volunteers were divided into two groups: one received skim milk daily and one received skim milk plus cocoa. After four weeks, the research team found that those who had consumed the cocoa milk had fewer signs of inflammation along the linings of their blood vessels.

Bottom line: Consumption of chocolate with a high cocoa content may help you safeguard yourself from developing coronary heart disease. But make sure to eat a healthy diet and be active, too!

M. Monagas, N. Khan, C. Andres-Lacueva, R. Casas, M. Urpi-Sarda, R. Llorach, R.M. Lamuela-Raventos, R. Estruch. Effect of cocoa powder on the modulation of inflammatory biomarkers in patients at high risk of cardiovascular disease. American Journal of Clinical Nutrition. Published online ahead of print, doi:10.3945/ajcn.2009.27716

Sons of Immigrants

According to new data released by the Migration Information Source, sons of immigrants to the United States have higher levels of childhood obesity than native-born boys. The Early Childhood Longitudinal Study followed 21,000 children, 25% of whom were children of immigrants, from kindergarten through eighth grade. It reported that sons of the least acculturated, and therefore newest, families are at higher risk for obesity than sons of families who are more acculturated.

As kindergarteners, 34% of sons of immigrants are overweight or obese compared with 25% among sons of natives. By the time these children reach eighth grade, the percentage of overweight or obese sons of newly immigrated families increases to 49% compared to 33% of sons of natives. Surprisingly, daughters did not also fall in line with these obesity rates.

The report did not conclude as to why this is occurring. It did allude to increased exposure to food advertisements, easy access to inexpensive, low-nutrient foods, parents’ English proficiency and parents’ unfamiliarity with the health risks of U.S. junk and fast foods as being possible factors.

Jennifer Van Hook, Kelly S. Balistreri, Elizabeth Baker. Moving to the Land of Milk and Cookies: Obesity among the Children of Immigrants. Migration Information Source. September 1, 2009.

Soy and Type-2 Diabetes

Soy foods are excellent sources of lean protein, fiber, vitamins and polyunsaturated fats, making them a smart choice for heart health. A recent study recruited type-2 diabetics to find if supplementation with soy proteins, as opposed to soy foods, would help lower the amount of the main protein found in bad cholesterol (LDL) responsible for binding to fats.

Researchers divided the participants into two groups: one received a daily dose of soy protein isolate, the other received a daily dose of milk protein isolate. After 57 days of supplementation, the group assigned to soy protein isolate had a significant reduction in bad cholesterol (LDL), a reduction in bad (LDL) to good cholesterol (HDL) ratio and drops in the ratio of the main LDL protein to the main HDL protein, when compared to the group supplemented with milk protein.

Bottom line: Proteins found in soy may be beneficial in the prevention of cardiovascular diseases in people with type-2 diabetes.

E.A. Pipe, C.P. Gobert, S.E. Capes, G.A. Darlington, J.W. Lampe, A.M. Duncan. Soy Protein Reduces Serum LDL Cholesterol and the LDL Cholesterol:HDL Cholesterol and Apolipoprotein B:Apolipoprotein A-I Ratios in Adults with Type 2 Diabetes. Journal of Nutrition. September 2009, Volume 139, Pages 1700-1706.

Elder Nutrition

As we grow older, our immune system begins to slow down and become less responsive. Over time, this can lead to increased susceptibility to infections and chronic diseases and a poor response to vaccinations. Poor nutrition often adds to a reduction in immunity.

A research team looking at the relationship between nutrient intakes and immune function found that participants who regularly ate adequate amounts selenium, vitamin A and omega-3 fatty acids (docosahexaenoic acid (DHA) and eicosahexaenoic acid (EPA)), found in fish, eggs and organ meat, had a higher immuno-response than participants who ate less than the recommended amounts of selenium, vitamin A and omega-3 fatty acids.

Bottom line: Eating the daily recommendations for vitamins, minerals and fatty acids will not only make you feel healthy now, it can help keep you healthy in the future.

Wardwell L, Chapman-Novakofski K, Herrel S, Woods J. Nutrient intake and immune function of elderly subjects. JADA. June 2009: 108 (12); 2005-2012.

Teens and Fish

Eating fish may improve cognitive function in teens. A group of researchers in Sweden studied the eating habits of 3, 972 15 year old males, then looked at the results of their cognitive scores in their Swedish Military Conscription records three years later at age 18. They found that those who ate fish once per week had higher scores, an average of six percent, than those who did not eat fish. If the participants ate fish twice or more per week, they found the scores were increased by about eleven percent.

The bottom line: Eating fish is a healthy option at any stage in life. It really is brain food.

Åberg et al. Fish intake of Swedish male adolescents is a predictor of cognitive performance. Acta Paediatrica, 2009; 98 (3): 555

Vitamin D and Bone Health

Vitamin D is an important component in bone growth and organ function in the human body. This vitamin assists with calcium absorption, and when levels are suboptimal it increases the risk of bone fracture and low bone density. Many people associate calcium intake alone with bone health, but insufficient vitamin D levels contribute to bone health greatly. The vitamin is produced in the skin when it is exposed to sunlight, but it can also be obtained from food sources. This is one reason many foods, such as milk, are fortified with vitamin D in the U.S.

A recent report from the International Osteoporosis Foundation states that many populations on a worldwide scale are showing the effects of low levels of vitamin D. The main risk factors for this include older age, female sex, lower latitudes, darker skin pigmentation, less sunlight exposure, dietary habits and lack of fortification in common foods. Many people found to have low levels of the vitamin either work and live inside or wear traditional clothing that covers the skin.

Bottom line: Make sure you get enough vitamin D. Have safe, limited exposure to sunlight, eat fortified foods and, if you take a calcium supplement make sure it includes the vitamin.

A. Mithal, D.A. Wahl, J-P. Bonjour et al. on behalf of the IOF Committee of Scientific Advisors (CSA) Nutrition Working Group. Global vitamin D status and determinants of hypovitaminosis D (2009) Osteoporosis International

Iron in Your Diet

Iron is found in every cell in the body, and is considered to be an essential mineral as it is required to make hemoglobin, or the oxygen-carrying component of blood cells. Iron needs vary with age and gender, but a good amount for healthy adult males over 19 years of age is 8mg a day; for menstruating females over 19 years of age 18mg a day is recommended. If not enough iron is consumed on a regular basis, iron deficiency anemia can occur. Symptoms of this include lack of energy, dizziness, shortness of breath and irritability.

Anemia is easy to treat and has no long-term complications, however once treated it can return. There are more causes to anemia than just low intakes of iron rich foods and it is important to know if current health status puts you at risk. Some people who are at higher risk include: those with certain cancers, those who take aspirin or ibuprofen on a long-term basis; pregnant women, those with celiac disease, Crohn’s disease or have had gastric bypass surgery, seniors and those with ulcers. There are several studies regarding the impact of anemia on renal, hepatic and cardiac diseases as well.

A meta-analysis and systemic review of literature was conducted, aiming to assess the impact of anemia on the clinical outcomes of congestive heart failure (CHF). A total of 97, 699 patients with CHF were identified in these studies and researchers found that when anemia occurs, it worsens patient prognosis and makes them more likely to be hospitalized. CHF symptoms improved when anemia was treated with intravenous iron.

Bottom line: Talk with your health care professional about your risk for anemia. For a list of iron rich foods, visit the Office of Dietary Supplements.

He S, Wang L. The impact of anemia on the prognosis of chronic heart failure: a meta-analysis and systemic review. Congestive Heart Failure. 2009 May-Jun;15(3):123-30

Preventing Gestational Diabetes

Gestational diabetes is a type of diabetes that occurs only during pregnancy. Just like the other types of diabetes, it affects the way your body uses blood sugar (glucose). Usually, it disappears after giving birth. Although any woman can develop gestational diabetes, some are at higher risk than others. Risk factors include: those older than 25 years, family or personal diabetes/pre-diabetes history, race (black, Hispanic, American Indian and Asian women are at higher risk) and being overweight.

When pregnant, women are required to take a glucose challenge test between weeks 24 and 28. However, if a woman is at higher risk, the doctor may schedule it earlier. It involves drinking a syrupy solution and then having blood drawn one hour later. If the blood glucose is higher than 140 mg/dL it is considered an abnormal glucose test (AGT) and the doctor will schedule a follow up exam to rule out gestational diabetes.

A recent study found that class II/III obese Hispanic women, based on body mass index (BMI) of ≥35 kg/m2, who had a high rate of weight gain during pregnancy (>0.30 kg/week; 0.66 lb/week) were 3-4 times more likely to develop AGT than women who gained weight within their recommended weekly range (a BMI-sensitive rate). By obtaining dietary information, the researchers found that eating high saturated fat, low fiber and energy-dense snack foods was significantly associated with an increased risk of AGT.

Bottom line: The rate of weight gain during pregnancy can be a modifiable risk factor for AGT. Eating a well-balanced diet and paying attention to portion sizes is your first defense against unregulated weight gain.

A Tovar, A Must, O Bermudez, R Hyatt, LChasan-Taber. The Impact of Gestational Weight Gain and Diet on Abnormal Glucose Tolerance During Pregnancy in Hispanic Women. Maternal and Child Health Journal 13.4 (July 2009): 520(11).

Childhood Obesity

The Viva la Familia study was designed to identify genetic and environmental factors that contribute to childhood obesity in the Hispanic population. In Houston, Texas, 1, 030 non-overweight and overweight children, aged 4 to 19 years, from 319 families, participated in the study. Dietary intake was assessed and the results show that although they were adequate in most nutrients, they did not meet the Dietary Guidelines for Americans indicating that they would not be ideal for long-term health. The study concluded that the data reported could be used in building nutrition interventions and policy.

Bottom line: It is important to understand the Dietary Guidelines for Americans to ensure you provide your family with the best nutrition possible.

Wilson T, Adolph A, Butte N. Nutrient adequacy and diet quality in non-overweight and overweight Hispanic children of low socioeconomic status – the VIVA LA FAMILIA Study. Journal of the American Dietetic Association. 2009; 109(6):1004-1011

Preventing Metabolic Syndrome

Recent data1 has shown that Hispanic women are at a higher risk for heart disease at a younger age than Caucasian women. Doctors now recommend lifestyle changes at an earlier age for Hispanic women in an effort to reduce the risk of developing metabolic syndrome. Metabolic syndrome is a combination of cardiovascular disease and diabetes risk factors including excess waist circumference, high blood pressure, low levels of “good” (HDL) cholesterol, tobacco use and high fasting glucose levels. Three or more of these risk factors at one time increase a person’s risk of developing diabetes and cardiovascular disease.

You can lower your risk of developing metabolic syndrome by making a few, simple changes to your lifestyle:

1. Maintain a healthy weight. By reducing your current body weight by 5-10%, you lower your risk of developing obesity-related disorders such as diabetes and cardiovascular disease.

2. A healthful diet pattern. Many current diet therapies recommend diets that are rich in “good” fats, such as olive oil, whole grains and lean proteins like fish and chicken. Following a pattern like the Latin American Diet Pyramid is a great choice.

3. A steady exercise program. The Physical Activitiy Guidelines for Americans recommend 30 minutes of moderate-intensity exercise, like walking, five times per week or 25 minutes of vigorous-intensity, like running, three times per week. You can break these down into 10-minute increments if you are pressed for time.

4. Quit smoking. Chronic smoking is associated with low levels of “good” (HDL) cholesterol. For information and support, visit the Centers for Disease Control and Prevention’s Smoke Free site.

1 John Teeters, M.D., cardiology fellow, University of Rochester Medical Center, Rochester, NY; Suzanne Steinbaum, D.O., director, Women & Heart Disease and the Heart & Vascular Institute, Lenox Hill Hospital, New York City; March 2, 2007, presentation, American Heart Association's Annual Conference on Cardiovascular Disease Epidemiology and Prevention, Orlando, Fla.

Dairy and Diet

Eating dairy foods as a part of a low-calorie diet can help to speed up metabolism and, in turn, reduce body weight. Several studies show that adults who consumed the recommended daily amount of calcium from dairy foods, three servings per day, lost significantly more body weight and body fat than those who followed a balanced, low-calorie diet with few dairy foods.

One type of food that is calcium-rich is Queso Fresco, or “fresh cheese”. A staple in many Latino diets, it is made with a combination of cow and goat milk. Lower in calories, fat and cholesterol than many other cheeses on the market, this type of cheese has a mild flavor and is an easy substitute in many recipes.

Zemel M, Donnelly J, Smith B, et al. Effects of dairy intake on weight maintenance. Nutrition and Metabolism. 2008; 5(28).

The Mighty Omega

Age-related macular degeneration (AMD) is a disease that gradually decreases central vision and is the leading cause of vision loss in people over 60 years of age. Central vision is needed for seeing sharply and for everyday activities such as reading and driving. Although not painful, the progression is so slow in some cases that people may not notice a change in vision. However, in other cases it progresses so quickly it causes loss of vision in both eyes.

Recent studies have found that people who eat Omega-3 fatty acids as a regular part of their diet have a reduced risk of developing AMD. For example, those who ate fish at least one time per week had a 31% lower risk of developing early AMD. People who ate nuts at least twice per week had a 35% lower risk. To get more Omega-3s in your diet, look for fatty fish like salmon, tuna, mackerel and sardines or walnuts, flaxseed oil or soybeans.

For more information on eye health, visit the National Eye Institute.

Adapted from Eureakalert!

Diet and Asthma

A study of more than 1400 children in the Mexicali region of Mexico found that adherence to a healthy dietary pattern can reduce the incidence of asthma and allergic rhinitis, an irritation of the nose caused by allergies.

Dietary intake information was obtained over a 12-month period from the mothers. The researchers concluded that the closer a child’s diet was to a Mediterranean-style eating pattern*, the less chance they had of developing asthma, wheezing, rhinitis, sneezing and itchy, watery eyes.

For more information on allergies, visit the American Academy of Allergy, Asthma and Immunology at http://www.aaaai.org/

Benefits of Soy

Soy foods are a very popular item on grocery store shelves, with good reason: they are loaded with heart health benefits.

The Food and Drug Administration (FDA) has approved a health claim for soy protein following a yearlong review. The FDA determined that diets with four daily soy servings can reduce the amount of LDL cholesterol, or “bad” cholesterol in the blood, by as much as 10%.

The health claim states, “Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease. “ This statement gives food manufacturers permission to label a package of food that contains whole soy proteins as a food that may reduce heart disease risk.

To qualify for the health claim, foods must contain at least 6.25 grams of whole soy protein per serving and be low in fat, cholesterol and sodium.

Including the daily-recommended amount of soy in your diet is much easier than you may think.

Here are some simple items you can use to replace everyday foods with soy protein:

4 ounces of firm tofu = 13 grams of soy protein

One soy “sausage” link = 6 grams protein

One soy “burger” = 10-12 grams protein

8 ounce glass of plain soymilk = 10 grams of protein

¼ cup of roasted soy nuts = 19 grams protein

Adapted from FDA Consumer Magazine

Becoming Sodium Savvy

The food industry and health care professionals have been working hard to decrease American’s sodium intake. Yet, recent research by the American Heart Association showed our sodium intake is still higher than we think. The study followed 161 people with heart failure who were actively attempting to follow a low sodium diet. On average, they were still above their goal by 600 mg daily. This was surprising to many of the study participants.

Sodium, which is a component of table salt, is essential for life, and salt is a natural preservative in foods, a very important element for cooking, and a tasty seasoning. So why then are the results of this study concerning? Too much of a good thing can be bad! Excessive sodium intake is linked to heart disease, high blood pressure and stroke. The general recommendation for a healthy person is 2,300 mg sodium, also known as 1 teaspoon, per day. Americans are well over this mark with an average intake of 10,000 mg per day.

This study shows how difficult it can be to meet the recommended sodium amount. However, the good news is that there are lots of steps you can make in the right direction to decrease your intake. Seventy to eighty percent of peoples’ sodium intake is coming from fast-foods and packaged foods, not from the salt shaker on the table. Helpful tips include reading labels on all processed foods, avoiding fast-foods, looking up the nutritional information of foods you commonly eat out, recording your daily sodium intake, and incorporating more whole grains, fruits and vegetables into your diet.

Adapted from Foodnavigator-usa.com.

Peanuts and Diabetes

Researchers at the Harvard School of Public Health reported in the Journal of the American Medical Association in 2002 that consuming one tablespoon of peanut butter (or an ounce of peanuts) five or more times a week can reduce the risk of developing type 2 diabetes. Further, these positive protective effects increase when greater amounts of peanuts and/or peanut butter is consumed.

Multiple clinical studies show that part of the beneficial health effects of eating peanut butter, nuts, and peanuts may be due to their fatty acid composition, particularly when they replace food sources of saturated fatty acids, as well as refined carbohydrates, in the diet.

Since it is important to avoid increasing caloric intake, scientists recommend eating peanuts in a variety of ways, including as replacements for other, less healthy foods. Here are a few recommendations: (1) replace refined grain products or red or processed meats with peanuts; (2) use peanut butter instead of butter or cream cheese, or (3) snack on peanuts or mixed nuts instead of rice cakes or crackers to satisfy hunger.

Click here to learn more about this ground-breaking study.

Fitness and Brain Power

A study of more than 2.4 million Texas students found that students who are physically fit are more likely to do well on the state’s standardized tests and have good school attendance. In addition, physically fit students are also less likely to get in trouble with school authorities.

According to the study, schools earning top academic marks had the highest percentage of healthy students. Schools with the lowest academic ratings also reflected the lowest levels of fitness.

Bottom Line: The impact exercise has on the growing brain is very important. Increased activity improves cardiovascular health, and which in turn helps the brain function and increases its ability to learn.

Article adapted from 09FitnessStudy

Sugar/Fiber Health Study

Reducing sugar and increasing fiber intake may improve diabetes risk factors in Latino teens.

Improving some of the risk factors for type 2 diabetes may not be all that difficult. According to a report in the April issue of Archives of Pediatrics & Adolescent Medicine, reducing sugar intake by the equivalent of one can of soda per day, and increasing fiber intake by the amount equivalent to one half cup of beans per day, appears to improve risk factors associated with type 2 diabetes in Latino adolescents.

Those who increased fiber intake and reduced their sugar intake had a significant reduction in body mass index. Reduction in body fat indicates a reduction in the risk for type 2 diabetes.

To date, only a few studies have looked at the effects of a high-fiber, low-sugar diet on overweight youth. More studies like this are needed, especially for Latino children, who are more insulin resistant, and thus more likely to develop obesity-related chronic diseases than their white counterparts.

Studies that produce easy to follow amounts, such as one can of soda or a half cup of beans, make it a little easier for Latino children to follow the guidelines for better health.

Adapted from EurekAlert!