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Eating right on a budget can be a challenge, but it's certainly not impossible. Holly Robinson Peete presents this "cheat sheet" to the 5 inexpensive foods you should eat everyday for optimum health.

The Health Benefits of Fruits and Vegetables: A Scientific Overview The research behind eating more fruits and vegetables
The Black Church and the Importance of Good Nutrition
What the black church needs to
say to its congregations
about good nutrition.

How Science-based and Community-based
Organizations May
Work with the
Black Church
Producing Effective
Health Promotion
and Policy Initiatives

NBCI Declares WAR on Tobacco, Smoking and Tobacco
Companies
African American
Leaders Call on
Tobacco Industry
to Stop Targeting
Their Community

Links to Minority Health Resources

NBCI Declares a National Health Emergency in the Black Church

The Black Church and the Importance of Good Nutrition

A Scientific Overview for Health Professionals
A review of the literature from 1999 to 2001 by Dianne Hyson, Ph.D., M.S., R.D.
Produce for Better Health Foundation [read more]

It Has What? Find Out How Many Calories are in Your Daily Meals

Ever wonder how many calories are in the daily foods that you consume? This growing list is a shocking revelation of a few of the factors that keep you from your ideal weight. Calories in Daily Foods

Fresh vegetables and fruits should make up the largest part of your healthy foods grocery list. Vegetables and fruits have vitamins, minerals, antioxidants and they are usually low in calories. We all need at least five to nine servings of vegetables and fruits every day to choose a variety of fruits and vegetables that everyone in your family will enjoy.
Most of your grain and cereal products should be made from whole grains, not from refined flours. This part of your list includes whole grain breads, whole grain pastas, and whole grain breakfast cereals. Whole grains are important for vitamins, minerals, and for fiber, which is often lacking in modern diets. Read labels to look for 100 percent whole grain or 100 percent whole wheat to be sure you are getting whole grain products.
Your protein and meat choices should consist mostly of fish, poultry and lean meats. Eggs, nuts, seeds and legumes are also good protein choices. Choose fresh and frozen unbreaded meats and fish. Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fats and sodium.
Beverages should be kept simple. Water, low fat milk, juices and herbal teas are all good choices. If you choose soft drinks, choose diet sodas and soft drinks to avoid extra sugar.
Dairy products should include low fat milk, yogurt and cheese. If you do not want cows' milk, choose soy and rice beverages, calcium fortified orange juice, or goats' milks and cheese.
Be careful with dressings, cooking oils and condiments. They are sneaky sources of refined sugar and poor quality oils. Read labels to choose dressings made with olive oil, canola oil or walnut oil. Choose low fat mayonnaise for your sandwiches and choose canola oil and olive oil for cooking.
Frozen foods are a convenient way to keep vegetables on hand. There are also prepared meals that you can pop into the microwave or oven. These can be convenient and healthy if you choose low fat versions with good portion sizes. Read labels and chose frozen foods wisely. Avoid frozen pizzas, pocket-sandwiches, deep-fried appetizers, and breaded foods.
Foods in cans and jars are also very convenient. Look for low-sodium soups, vegetables and sauces. Avoid high fat gravies and high calorie foods like canned spaghetti and ravioli products.
For sandwiches, choose peanut butter or other nut butters, low fat turkey slices or sliced roast beef. Avoid processed lunch meats, sausages and hot dogs.
Don't load up on high calorie treats and desserts. Choose fresh fruits, healthy nuts, seeds and whole grain crackers for snacks.

The National Black Church Initiative is developing a grocery list for all of its congregants. Soon, you will be able to login and get important information concerning calories and the suggested grocery list that we recommend.

The Importance of Food Choices to Health

The importance of food choices to health Unhealthy diets and physical inactivity are leading causes of premature death, disabilities, and high health-care costs in the United States. According to the U.S.Department of Health and Human Services (DHHS), poor diets, along with physicalinactivity, cause about 310,000 to 580,000 premature deaths each year (Table 1;McGinnis & Foege, 1993). That is five times the number of people killed by guns, AIDS,and drug use combined.

Unhealthy eating is a major cause of obesity, heart disease, cancer, stroke, diabetes,high blood cholesterol, high blood pressure, osteoporosis, tooth decay and other healthproblems. Poor diet can result in disabilities and loss of independence from stroke,heart disease or osteoporosis-related hip fracture, or blindness and limb amputations due to diabetes.

Table 1: Leading Contributors to Premature Death (deaths per year)
Diet and Physical Inactivity	310,000 - 580,000
Tobacco	260,000 - 470,000
Alcohol	70,000 - 110,000
Microbial Agents	90,000
Toxic Agents	60,000 - 110,000
Firearms	35,000
Sexual Behavior	30,000
Motor Vehicles	25,000

Easy steps to great health through Good Nutrition

As the health crisis continues to rage in the African American community, the black church must assume a more activist role as health advocate for good nutrition. Multiple public health studies commissioned by universities, foundations and the federal government confirmed that poor nutrition, lack of physical exercise, and the lack of access to primary care are the chief reasons for the widening of the health gap.



Apple	1 medium	154	80	0	0	0	170	22	5	16	0	2	8	0	2
Artichoke	1 artichoke	56	25	0	0	70	180	6	3	1	2	2	10	2	2
Asparagus	5 spears	93	25	0	0	0	230	4	2	2	2	10	15	2	2
Avocado	1/5 medium	30	55	45	5	0	170	3	3	0	1	0	4	0	0
Banana	1 medium	126	100	0	0	0	400	29	4	21	1	0	15	0	2
Bell Pepper	1 medium	148	30	0	0	0	270	7	2	4	1	8	190	2	2
Blueberries	1 cup	140	100	10	1	0	105	27	3	11	11	0	15	0	2
Broccoli	1 medium stalk	148	45	0	.5	55	540	8	5	3	5	15	220	6	6
Brussels Sprouts	4 sprouts	84	40	5	.5	25	290	6	3	2	2	8	120	2	0
Cantaloupe	1/4 medium	134	50	0	0	25	280	12	1	11	1	100	80	2	2
Carrot	7" long	78	35	0	0	40	280	8	2	5	1	270	10	2	0
Cauliflower	1/6 medium	99	25	0	0	30	270	5	2	2	2	0	100	2	2
Celery	2 medium	110	20	0	0	100	350	5	2	0	1	2	15	4	2
Cherries	21 cherries; 1 cup	140	90	0	.5	0	300	22	3	19	2	2	15	2	2
Collards	2 cups chopped	72	25	0	0	30	25	5	1	2	1	50	30	2	0
Cucumber	1/3 medium	99	15	0	0	0	170	3	1	2	1	4	10	2	2
Figs (dried)	2 figs	38	100	0	0	5	230	23	3	25	1	0	0	4	2
Grapefruit	1/2 medium	154	60	0	0	0	230	16	6	10	1	15	110	2	0
Grapes	1-1/2 cups	138	90	10	1	0	270	24	1	23	1	2	25	2	2
Green Beans	3/4 cup	83	25	0	0	0	200	5	3	2	1	4	10	4	2
Green Cabbage	1/12 medium head	84	25	0	0	20	190	5	2	3	1	0	70	4	2
Green Onion	1/4 cup chopped	25	10	0	0	5	70	2	1	1	0	2	8	0	0
Honeydew Melon	1/10 medium	134	50	0	0	35	310	13	1	12	1	2	45	0	2
Iceberg Lettuce	1/6 medium head	89	15	0	0	10	120	3	1	2	1	4	6	2	2
Kiwifruit	2 medium	148	100	10	1	0	480	24	4	16	2	2	240	6	4
Leaf Lettuce	1-1/2 cups shreaded	85	15	0	0	30	230	4	2	2	1	40	6	4	0
Lemon	1 medium	58	15	0	0	5	90	5	1	1	0	0	40	2	0
Lime	1 medium	67	20	0	0	0	75	7	2	0	0	0	35	0	0
Mango	1/2 mango	104	70	5	.5	0	125	17	1	15	0	40	15	0	0
Mushrooms	5 medium	84	20	0	0	0	300	3	1	0	3	0	2	0	2
Mustard Greens	1-1/2 cups chopped	84	25	0	0	40	230	3	1	1	2	90	100	0	0
Nectarine	1 medium	140	70	0	.5	0	300	16	2	12	1	4	15	0	2
Onion	1 medium	148	60	0	0	5	240	14	3	9	2	0	20	4	2
Orange	1 medium	154	70	0	0	0	260	21	7	14	1	2	130	6	2
Peach	1 medium	98	40	0	0	0	190	10	2	9	1	2	10	0	0
Pear	1 medium	166	100	10	1	0	210	25	4	17	1	0	10	2	0
Pineapple	2 slices	112	60	0	0	10	115	16	1	13	1	0	25	2	2
Plums	2 medium	132	80	10	1	0	220	19	2	10	1	6	20	0	0
Potato	1 medium	148	100	0	0	0	270	26	3	3	4	0	45	2	6
Prunes	5 prunes	42	110	0	0	0	280	25	3	18	1	10	2	2	4
Radishes	7 radishes	85	15	0	0	25	230	3	0	2	1	0	30	2	0
Raisins	1/4 cup	40	130	0	0	10	310	31	2	29	1	0	0	2	6
Raspberries	1 cup	125	50	0	0	0	160	17	8	12	1	0	40	2	2
Romaine Lettuce	6 leaves	85	20	0	.5	0	140	3	1	2	1	20	4	2	2
Spinach	1-1/2 cup shredded	85	40	0	0	160	130	10	5	0	2	70	25	6	20
Strawberries	8 medium	147	45	0	0	0	270	12	4	8	1	0	160	2	4
Summer Squash	1/2 medium	98	20	0	0	0	260	4	2	2	1	6	30	2	2
Sweet Corn	1 medium ear	90	80	10	1	0	240	18	3	5	3	2	10	0	2
Sweet Potato	1 medium, 5" long, 2" diameter	130	130	0	0	45	350	33	4	7	2	440	30	2	2
Tangerine	1 medium	109	50	0	.5	0	180	15	3	12	1	0	50	4	0
Tomato	1 medium	148	35	0	.5	5	360	7	1	4	1	20	40	2	2
Watermelon	1/18 medium melon; 2 cups diced	280	80	0	0	10	230	27	2	25	1	20	25	2	4
Percent daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Source: U.S. Food and Drug Administration and Produce Marketing Association

The National Cancer Institute
African-American men face a number of serious health risks:

Body & Soul: A Celebration of Healthy Eating and Living is a health program developed for African American churches. The program encourages church members to eat a healthy diet rich in fruits and vegetables every day for better health.

African-American Men and Good Nutrition

African-American men suffer much higher rates of almost every type of cancer than white men, and they're more likely to have heart disease and high blood pressure," said Secretary Thompson. "These leading causes of death are largely preventable through changes in our lifestyle choices.

The 9 A Day campaign will help us to start emphasizing prevention of this epidemic by letting African-American men know the vital importance of eating fruits and vegetables to their overall health.

African-American Men Suffer Extreme Health Disparities

NBCI is focusing its efforts on reaching African-American men because they suffer disproportionately from a variety of health conditions. African-American men:

Overall, have the highest cancer incidence and mortality rates, as well as the highest rates for certain cancers of any ethnic or racial group.
Have the highest rates of prostate cancer and high blood pressure in the world.
Are twice as likely as white men to develop diabetes.
Develop diabetes and high blood pressure earlier in life than other men, and are more likely to suffer serious side-effects from these diseases.
Have higher mortality rates from heart disease and obesity than other ethnic groups.

Although black men are among the most seriously affected by diet-related chronic diseases, they have the lowest consumption of fruits and vegetables overall, eating an average of only 3.1 servings a day of the 9 recommended for men by federal nutrition policy. Only 3 percent of black men are even aware that men should eat 9 servings of fruits and vegetables a day for better health.

"We must not ignore the excessive burden of cancer in black men," said von Eschenbach. "Black men have the highest rates of prostate, lung, colon, oral, and stomach cancers and are over 140 percent more likely to die from cancer than white men. Since we recognize one-third of all cancers are related to diet, this is one area that demands our attention. By eating 9 servings of fruits and vegetables a day, the risk of diet-related diseases affecting the African-American community can be lowered.

The National Cancer Institute killed the 9-A-Day program. We are baffled as to its reasoning. The National Black Church Inititative is reviving this campaign without any funding. NBCI feel that the information contained in this program is too valuable to be wasted. The statistics of chronic disease and the high death rate among African-American men is just too alarming not to have this critical information available to them.

You can help the National Black Church Initiative fight for this progam by writing to the National Cancer Insitute and tell them that we want this program revived and fully funded. Here is how you contact NCI:

On-Line:
http://www.cancer.gov/help

Telephone:
1-800-4-CANCER (1-800-422-6237)
TTY: 1-800-332-8615

E-mail:
cancergovstaff@mail.nih.gov

Post:
Write to the National Cancer Institute at:
NCI Public Inquiries Office
6116 Executive Boulevard
Room 3036A
Bethesda, MD 20892-8322

This is a perfect example of how the government namely HHS, CDC, and NIH contributes to health disparities by killing critical programs like the 9-A-Day campaign because of the lack of funding. The government needs to help organizations like NBCI create more targeted health-promotion campaigns. NBCI needs your financial support to keep this program going

African-American Men: Count yourself healthy
Eat 9 Serving a Day

Diet and Disease

The United States Department of Agriculture has done a wonderful job in helping to clarify how nutrition can inpact these diseases.

AIDS/HIV

The American Cancer Society

Heart Disease

Diabetes

Cancer

Weight and Obesity

Allergies and Food Sensitivities

Eating Disorders

Digestive Diseases & Disorders

How to find out where you are - Nutritionally.
And what you can do about it.

For more information concerning the food pyramid, visit:
What Happened to MyPyramid.gov?

From the history of the food pyramid, it is clear that when it comes to dietary recommendations, nothing is cast in stone. This is possibly the reason why the USDA updates its recommendations every five years.

This new article contains a summary of the recommendations contained in the current guidelines: USDA's Dietary Guidelines for Americans 2015-2020.

American Dietetic Association Cooking Healthy Across America	American Dietetic Association Complete Food and Nutrition Guide

Sylvias Family Soul Food Cookbook	The Family Style Soul Food Diabetes Cookbook