The Survive and Thrive Boomer Guide

Are you wasting food?

With World Environment Day this week, food waste is in the news.

The U.N. Food and Agriculture Organization estimates that 1.3 billion tons of food are wasted annually.

Some countries waste more food than others, according to the Barilla Center for Food & Nutrition. The total amount of food wasted in the United States exceeds that of the United Kingdom, Italy, Sweden, France, and Germany combined.

In addition, the U.N. Environment Programme estimates that global food production uses 70 percent of fresh water and causes 80 percent of deforestation. Food production is also the largest single driver of biodiversity loss and creates at least 30 percent of global greenhouse gas emissions.
 
UNEP’s recently launched Think.Eat.Save initiative is working with groups around the world to develop and coordinate projects to prevent the environmental problems that can result from food loss and food waste.

See the Food Tank’s website for more information on what’s being done to reduce food waste around the world.

In the U.S., the Environmental Protection Agency and Department of Agriculture are launching a program – called the U.S. Food Waste Challenge – that asks farmers, processors, manufacturers, retailers, communities, and government agencies to reduce wasted food.

Americans throw away up to 40 percent of their food. They send more food to landfills and incinerators than any other type of solid waste – 35 million tons – even more than paper and plastic, said EPA Acting Administrator Bob Perciasepe. 

In another program created in 2010, the EPA began working with organizations along the food lifecycle to adopt more sustainable practices. EPA’s Food Recovery Challenge provides technical assistance and a tracking system to help organizations to reduce their food waste. 

When food waste is measured, organizations can identify changes that lead to reductions.

For tips for consumers on how to reduce food waste, see EPA’s Food Waste Reduction and Prevention.

Copyright 2013, Rita R. Robison, Consumer Specialist

After 10 years, Treasury Department issues voluntary rules for alcohol labeling

I wondered the other day why there’s so little information on wine bottles about what’s in the wine.

It’s taken the Treasury Department 10 years to issue interim regulations on alcohol labeling, and unfortunately, they’re only voluntary.

In a 2003 petition to the department, the Center for Science in the Public Interest, the National Consumers League, and other organizations asked for a mandatory label that made calories, alcohol by volume, and servings per container easy to see.

The groups also asked the agency to require companies to disclose ingredients in alcoholic beverages.

Including fat and carbohydrates on a label could imply that an alcoholic beverage is healthy, especially when the drink's alcohol content isn't prominently labeled, the center said.

Since obesity rates are so high in America, calorie labeling is very important to inform or remind consumers that alcoholic drinks aren’t "free" when it comes to calories.

In addition, the center thinks that a useful alcohol label would state the government's definition of moderate drinking as no more than one drink a day for women or two drinks a day for men.

Copyright 2013, Rita R. Robison, Consumer Specialist

Watch out for charity fraud, home repair scams, and price gouging following tornadoes in Oklahoma

Photo: Ks0stm

Oklahoma Attorney General Scott Pruitt Tuesday issued a warning for Oklahomans and donors around the country to beware of charity fraud and scams following the severe storms in Oklahoma.

“For those folks around the country who want to donate funds to help families in Oklahoma, please be alert and only donate to reputable relief charities such as the Salvation Army or the Red Cross,” Pruitt said. “The first scam we typically see after devastation like this is charity fraud. We have more than 30 investigators in the field to help Oklahomans avoid scams, fraud, and price gouging as communities work to recover and rebuild.”

Investigators for the Attorney General’s Office ask that consumers who suspect charity fraud or experiences price gouging at gas stations, grocery stores, rental car companies, or hotels to call the agency’s hotline number immediately at 405-521-2029.

Over the next few weeks, criminals will shift focus to scams involving clean-up, removal, home repair, and tree trimming, he said.

“Home and business owners will want to quickly repair their property, but we urge them to be cautious and patient and to use reputable contractors,” Pruitt said. “We ask that residents pay particular attention to criminals known as ‘travelers’ who go from one community to the next to take advantage of vulnerable Oklahomans.”

Pruitt cautioned Oklahomans to be wary of repair services and contractors who:

• Solicit for work door-to-door.

• Offer discounts for finding other customers.

• “Just happen to have” materials left over from a previous job.

• Accept only cash payments.

• Pressure you for an immediate decision.

• Ask you to pay for the entire job up-front.


The Attorney General’s Office suggests the following tips for choosing a qualified contractor or repair service:

• 

Ask for referrals from people you trust.

• Try to do business with local companies.

• Request to see proof of certification and insurance.

• Check out the repair service with the Attorney General’s Public Protection Unit and the Better Business Bureau.
  

• Ask for customer references.

• Get written estimates from several companies.

• Don’t do business without a written contract.

• Get all guarantees, warranties, and promises in writing.

• Agree on start and completion dates, and have them in the contract.


For more tips and resources, go online to www.oag.ok.gov/oagweb.nsf/Consumer, or call the Public Protection Unit at 405-521-2029.

Copyright 2013, Rita R. Robison, Consumer Specialist

What consumers need to know about sunscreen as more ‘fun in the sun’ days approach

The vast majority of sunscreens available to the consumer aren’t as good as most people think they are, but a handful of products rise above the rest.

Those are the findings of the Environmental Working Group, which recently released its 7th annual Sunscreen Guide that rates the safety and effectiveness of more than 1,400 sunscreens, lotions, lip products, and makeups that advertise sun protection.

The EWG researchers found that only 25 percent of products on the market in 2013 offer strong and broad UV protection and pose few safety concerns.

Protection from clothing and shade

“The best advice for concerned consumers is to use sun-protective clothing, stay in the shade to reduce intense sun exposure, and schedule regular skin examinations by a doctor,” said Sonya Lunder, senior research analyst at the EWG.

Lunder said consumers should use the EWG’s guide to find the best sunscreens for skin that isn’t protected by clothing.

“Despite an increasing awareness of the sun’s risks, rates of melanoma – the deadliest skin cancer – have tripled over the past 35 years, with an annual increase of 1.9 percent per year since 2000,” she said.

Sunscreen protection weak

Part of the reason for the increase may be the decades of deceptive marketing claims by sunscreen manufacturers, EWG researchers said. 

The EWG believes that the U.S. Food and Drug Administration should require companies to stop selling high-SPF sunscreens – above 50+ – which account for one in seven products on the market. As a result of misleading and confusing marketing claims, consumers frequently misuse sunscreens and spend more time in the sun than they should, putting themselves at greater risk, according to the EWG.

In addition, until recently, sunscreens provided little protection from the sun’s ultraviolet A rays. Sunburns are caused mostly by short but intense ultraviolet B rays. Longer UVA rays, which penetrate the body more deeply, inflict more damage and may contribute to or cause cancer. 

The FDA’s current definition of “broad-spectrum” still results in inadequate UVA protection, according to the EWG.

In 2011, the FDA issued long-awaited sunscreen labeling standards promised since 1978. Under the new rules, companies are now prohibited from making misleading advertising claims such as “sunblock,” “waterproof,” and “sweat-proof.” The FDA also set the first-ever standards for sunscreens that claim to provide broad-spectrum protection.

However, the agency now allows most sunscreens on the American market to make claims that they help lower the risk of skin cancer and sun-related skin aging.

The FDA still hasn’t issued final rules on excessively high SPF claims, potentially harmful chemical ingredients, and sunscreen sprays that may be dangerous when inhaled.

The EWG’s analysis of 750 beach and sport sunscreens found that the new FDA rules haven’t led to dramatically better sunscreens than those offered in previous years.

Standards stronger in Europe

While nearly every sunscreen on the market meets the new FDA rule for broad-spectrum protection, that standard is so weak that half of the sunscreens on the American market couldn’t be sold Europe, where the safety and effectiveness rules are more stringent.

European sunscreen makers voluntarily comply with European Union recommendations that a product’s UVA protection and SPF be coordinated so that the UVA protection is at least one-third as strong as the SPF.

EWG’s top four things not to bring to the beach or pool or on vacation

• No sprays. While easy to apply, these popular spray sunscreens may pose serious inhalation risks and may not fully cover skin. About one in four sunscreens in EWG’s database is a spray.

• No super-high SPFs, above 50+. Products with high SPF values provide little additional skin protection and may contribute to consumer misperception and misuse. About one in seven sunscreens has an SPF value greater than 50+.

• No vitamin A or retinyl palmitate. Vitamin A is touted for its anti-aging effects on skin. But retinyl palmitate, a form of vitamin A added to almost one in four SPF-rated sunscreens, makeups, and moisturizers, could speed development of tumors and lesions on sun-exposed skin, according to a government study.

• No oxybenzone. Commonly used in sunscreens, oxybenzone penetrates the skin, gets into the bloodstream, and acts like estrogen in the body. It can trigger allergic reactions. Data are preliminary, but studies have found links between oxybenzone and health problems. Nearly half of all beach and sport sunscreens in EWG’s 2013 guide contain oxybenzone.

I hope your days in the sun are safe as well as fun.

Copyright 2013, Rita R. Robison, Consumer Specialist

Facts and figures for Mother’s Day this year

The driving force behind Mother's Day was Anna Jarvis, who organized observances in Grafton, W.Va., and Philadelphia on May 10, 1908.

As the annual celebration became popular around the country, Jarvis asked members of Congress to set aside a day to honor mothers. She succeeded in 1914, when Congress designated the second Sunday in May as Mother's Day.

What’s happening for Mother’s Day this year?

Consumers will spend an average of $168.94 on mom, up 11 percent from last year’s $152.52, according to a survey by the National Retail Federation. Total spending is expected to reach $20.7 billion.

While traditional gifts such as flowers, clothing, and gift cards will still be popular, many consumers will stretch their budget this year and treat mom to a tablet, smartphone, or necklace she’s had her eye on.

The survey found 14 percent – the highest in the survey’s history – of shoppers this Mother’s Day will spend more than $2.3 billion on electronics, up from $1.6 billion last year. More than one-third of gift givers will buy jewelry, spending a total of $4.2 billion, up from $3.7 billion last year.

In addition, gift givers will spend money on a special outing, such as brunch or dinner, $3.5 billion; flowers, $2.3 billion; gift cards, $2 billion; clothing or clothing accessories, $1.7 billion; and personal service gifts, such as a day at the spa, $1.5 billion.

Here are facts and figures from the U.S. Census Bureau on moms for Mother’s Day this year:

How many mothers

4.1 million

Number of women between the ages of 15 and 50 who gave birth in the past 12 months.

53%

Percentage of 15- to 44-year-old women who were mothers in 2010.

81%

Percentage of women who had become mothers by age 40 to 44 as of 2010. In 1976, 90 percent of women in that age group had given birth.

2,449

The fertility rate or estimated number births per 1,000 women in Utah in 2010, which led the nation. The state with the lowest fertility rate is Rhode Island, with 1,630.5 births per 1,000 women.

20%

Percentage of all women age 15 to 44 who have had two children. About 47 percent had no children, 17 percent had one, 10 percent had three, and about 5 percent had four or more.

89.7%

Percentage of all children who lived with their biological mothers in 2012. About 1.2 percent of all children lived with a stepmother.

Recent births

3.954 million

Number of births registered in the United States in 2011. Of these, 329,797 were to teens 15 to 19 and 7,651 to women age 45 to 49.

25.4

Average age of women in 2010 when they gave birth for the first time, up from 25.2 years in 2009.

29.2%

The percentage of mothers who had given birth in the past 12 months who had a bachelor's degree or higher and 84 percent of mothers have at least a high school diploma.

Jacob and Sophia

The most popular baby names for boys and girls in 2011.

Stay-at-home moms

5 million

Number of stay-at-home moms in 2012 – about the same for 2009, 2010, and 2011 – down from 5.3 million in 2008. In 2012, 24 percent of married-couples with children under 15 had a stay-at-home mother, up from 21 percent in 2000. In 2007, before the recession, stay-at-home mothers were found in 24 percent of married-couples with children under 15 households, about the same for 2012.

Employed moms

62.1%

Percentage of women age 16 to 50 who had a birth in the past 12 months who were in the labor force.

Single moms

10.3 million

The number of single mothers living with children younger than 18 in 2012, up from 3.4 million in 1970.

5.9 million

Number of custodial mothers who were owed child support in 2009.

36%

Percentage of births in the past 12 months that were to women age 15 to 50 who were unmarried, including divorced, widowed, and never married women.

In 2011, 407,873 mothers who had a birth in the past 12 months were living with a cohabiting partner.

So best wishes to moms everywhere on this important holiday. There’s no job more difficult or rewarding than being a mom. What mom’s do every day in caring for their children contributes to the health and wellbeing of our society.

Copyright 2013, Rita R. Robison, Consumer Specialist

Think sustainability for Mother’s Day this year

Mother’s Day is a holiday where food plays a central role as a token of appreciation or a gesture of love.

This Mother’s Day, Danielle Nierenberg and Ellen Gustafson, co-founders of the Food Tank, offer tips for how to create a better, more sustainable celebration:
 
1. Buy local.

Consider cooking your a mom meal at home instead of going out to a restaurant and trying to buy as many ingredients as possible from local farmers . 
 
A study by the Natural Resources Defense Council about the environmental impact of food transportation in California showed that importing food products into the state released nearly 250,000 tons of greenhouse gases. That’s the equivalent amount of pollution caused by about 40,000 vehicles. Also, shipping food from far away also means that it's not as fresh, or tasty, when it reaches consumers. 

Local Harvest has a search feature that allows consumers to find area farmers markets’ and farms in their communities.  
 
2. Dine responsibly.

If Mom wants to go out for dinner on her big day, do some research and find a restaurant that follow best practices for sustainability.

Use the The Green Restaurant Association’s search feature that allows diners to locate the most environmentally friendly places to eat. In addition, make sure to eat leftovers. The NRDC reports that consumers eating in restaurants leave an average of 17 percent of meals uneaten, and that more than half of that is thrown away. 

3. Learn something new.

Understanding why it’s important to eat locally and to support sustainable operations is vital. Documentaries such as Food, Inc., What’s on Your Plate, and Food Chains can provide great conversation topics for Mother’s Day dinner.
 
Also, these books are worth reading to learn more about food and agriculture: “Cooked” by Michael Pollan; “VB6: Eat Vegan Before 6:00 to Lose Weight and Restore Your Health . . . for Good” by Mark Bittman; “Bet the Farm: How Food Stopped Being Food” by Frederick Kaufman; “Foodopoly: The Battle Over the Future of Food and Farming in America” by Wenonah Hauter; “Behind the Kitchen Door” by Saru Jayaraman; “The Perfect Protein: The Fish Lover's Guide to Saving the Oceans and Feeding the World” by Andy Sharpless and Suzannah Evans; “Salt Sugar Fat: How the Food Giants Hooked Us” by Michael Moss; and “Full Planet, Empty Plates: The New Geopolitics of Food Scarcity” by Lester R. Brown.
 
4. Make a donation.

Instead of buying another gift for Mom that she doesn’t need, find an organization that supports a food- and agriculture-related issue and make a donation in her name.
 
About 17.2 million U.S. households didn’t have enough food to eat in 2010, according to the U.S. Department of Agriculture. In New York City, City Harvest collects food from restaurants, grocery stores, and other food businesses for donations, and also supports educational programs about nutrition in low-income communities. Oxfam America also has a gift section where you can donate a vegetable garden for a family in need.

5. Help out in the community.

The latest U.S. census report shows that 46.2 million people were living in poverty in 2011, and poverty is the leading cause of hunger. 
 
Share a meal with those less fortunate on Mother’s Day by lending a helping hand at a food bank or a soup kitchen. Food Pantries has a website to locate food pantries and soup kitchens in your area. Sharing a plot in a community garden is another great activity. For example, Chicago’s Green Network offers a map showing area community gardens and information on how to get involved. 
 
6. Buy fair trade.

Chocolate, fresh fruit, coffee, or flowers are often given as Mother’s Day presents. These are all items that can be purchased from fair trade producers. Fairtrade International helps support smaller producers and farmers who may have a difficult time covering their costs while remaining competitive in the global market. Fair Trade USA offers a global reach map that shows organizations involved in fair trade. 
 
Food Tank co-founder Ellen Gustafson recently launched the Apron Project. The first collection of aprons is handmade in Rwanda by Indego Africa, a nonprofit organization supporting women-owned businesses in Rwanda. It helps businesswomen build economic independence through access to markets and education.
 
7. Plant a garden.

Planting a vegetable garden at home is a fun Mother’s Day activity that will help make sure mom has fresh produce available throughout the summer.
 
It’s also a money saver. The National Gardening Association estimates that the average return on the investment of a home garden is $530. For the urban gardener with limited space, these tips from Inhabitat are a good place to start.

Happy Mother's Day. I hope the tips are helpful. I'll be thinking about my mom as I plant my garden this week.

Copyright 2013, Rita R. Robison, Consumer Specialist

Attorney general charges two big banks are violating terms of mortgage settlement

New York Attorney General Eric T. Schneiderman plans to sue Bank of America and Wells Fargo for repeatedly violating the terms of the National Mortgage Settlement.

Signed in 2012, the settlement requires the nation’s five largest banks to improve their customer service practices by complying with new mortgage rules called servicing standards. Among these are four requirements spelling out the timeline for banks to process mortgage modification applications.

Violations documented

Schneiderman’s office has documented 339 violations of those standards by Wells Fargo and Bank of America since October 2012.

In response to complaints from New York homeowners put at risk by these banks’ violations of the standards, Schneiderman sent a letter to the agencies that oversee the settlement informing them that he intends to sue Wells Fargo and Bank of America.

Terms of the settlement

Last year, Schneiderman joined 48 states, the U.S. Department of Justice, and the five largest mortgage servicers in negotiating the settlement. The agreement includes $25 billion for 49 states and requires consumer relief, such as mortgage modifications for at-risk homeowners, which could include lower-interest rates and principal reductions.

The settlement also includes 304 “servicing standards,” which participating servicers are required to follow and are intended to make it easier for homeowners to seek loan modifications. The servicing standards were included in the settlement to address long-standing complaints from consumers and advocates that servicers agreeing to the settlement – Ally Financial/GMAC, JP Morgan Chase, Citibank, Bank of America, and Wells Fargo – often failed to provide fair and timely services to their customers.

The servicing standards include: a prohibition against dual tracking, the practice of negotiating a loan modification with a borrower while at the same pursuing foreclosure; a requirement that every customer requesting assistance be assigned a single point of contact; and requirements that set out the timeline in which the servicers must respond to customers who are actively seeking loan modifications.

Settlement enforcement

The settlement agreement also provides that any party to the settlement may bring an enforcement action in U.S. District Court for the District of Columbia following a 21-day notice to the Monitoring Committee set up to enforce the agreement.

During the 21-day notification period, the committee may choose to pursue legal action on behalf of the party using the committee’s own authority under the settlement, or they can defer action. If the committee defers, then the complaining party may pursue the legal claim on its own after waiting an additional 21 days.

On Friday, Schneiderman sent a letter to the monitor and to each member of the Monitoring Committee notifying them of his intention to bring a legal claim if the committee doesn’t act. The letter includes written complaints against Bank of America and Wells Fargo and back up documentation showing the severity of the violations.

The Neighborhood Economic Development Advocacy Project, New York Communities for Change, Center for New York City Neighborhoods, Empire Justice Center, Faith NY, South Brooklyn Legal Services, housing counseling agencies, and legal services organizations assisted Schneiderman office in documenting violations by the banks.

Many of the organizations are grantees of the Attorney General’s Homeowner Protection Program, or HOPP, a three year, $60 million effort to fund housing counselors and legal services providers to help homeowners avoid foreclosure.

Attorney General Schneiderman’s letter to the Monitoring Committee can be found at www.ag.ny.gov/pdfs/Letter%20to%20Monitoring%20Committee%20NYS%20AG%205%206%2013.pdf.

Copyright 2013, Rita R. Robison, Consumer Specialist

What consumers need to know about crowdfunding

Within days, crowdfunding websites reportedly raised more than $2 million to support victims of the Boston Marathon bombing tragedy. 

While online giving provides a quick and easy way to support those in need, donors should ask questions and know what to expect when contributing through crowdfunding websites.

Crowdfunding websites are established to allow solicitation of money for a variety of purposes. The organizations or individuals to which the funds are given can be, but aren’t necessarily charitable, according to the Better Business Bureau. Some contributions through these sites may not be tax deductible as charitable donations.  

Donors should know that crowdfunding websites usually take a percentage of the donation ranging from 5 to 20 percent and may also deduct payment processing fees in addition. A few of these sites may allow the donor to cover all such fees but, in many cases, the recipient may not receive the full amount given.  

Crowdfunding websites can raise money for legitimate charities.  However, if you want to be sure that the charity receives the entire amount given, it’s a good idea to go to a charity’s website and make a direct online contribution, the BBB advises. 

Giving through established charities has advantages including the requirement that they register with state government authorities, must report on use of funds, and are subject to the oversight of a board of directors.

Only certain types of tax-exempt organizations are eligible to receive contributions deductible as charitable gifts, according to the Internal Revenue Service. 

Crowdfunding donations made to support a specific individual or family are considered a “personal gift” and not a charitable contribution. If charitable tax deductibility is important to you, be sure to donate to an eligible organization as defined by the IRS.

Additional tips from the BBB:

• Make sure the crowdfunding websites you use to donate securely encrypt all transactions using Secure Socket Layer technology. Look for https at the beginning of the website address.

• Read the crowdfunding site’s statement about its policies –  including its terms, conditions, and privacy policy – to understand how your donation and your personal information will be handled before giving.

• Check out charities through www.bbb.org.

Copyright 2013, Rita R. Robison, Consumer Specialist

Community blossoms in springtime ritual to honor the earth

On Saturday in Olympia, Wash., about 30,000 people gathered to watch marchers dressed as plants, flowers, bumblebees, flamingoes, tigers, fish, frogs, bats, butterflies, turtles, polar bears, spiders, wolves, and more.

Others walked with creatures they’d made, a whale, rhinoceros, and huge giraffe among the favorites.

Drill teams, some dressed as their favorite species, performed, and Samba bands played

It was the 19th annual Procession of the Species, and, despite cloudy weather, a good time was had by all. Before the parade, scores of children used free colored caulk to decorate the streets, some having outlines of themselves traced on the street. 

A group of citizens in Olympia was looking for a way to recognize Earth Day’s 25th Anniversary and to mark action in Congress to renew the Endangered Species Act in 1995. They created a community celebration now attended by thousands of people every year.

More than 100 volunteers take on the different jobs needed to make the procession happen.

A studio opens before the parade where people can make huge puppets, floats, masks, headdresses, and banners. Recycled materials and arts and crafts supplies are available. Workshops are offered.

The Procession of the Species has grown from 800 people taking part in the parade to more than 3,000.

See The Olympian’s “Procession of the Species Is Elemental to Olympia” for more information on this year’s parade.

For details on the event, see Procession of the Species Celebration.

If you'd like to plan a Procession of the Species celebration in your community, see Start a New Procession.

Copyright 2013, Rita R. Robison, Consumer Specialist

Think nutritious, organic, locally grown food on World Health Day

Today is World Health Day

Its focus is on high blood pressure, one of the many chronic diseases that is increasingly common around the world.

One-third of adults worldwide have high blood pressure, and one in 10 adults worldwide have diabetes, reports the World Health Organization.

In the United States, high blood pressure affects 31 percent of American adults. However, the highest levels of hypertension now occur in many African countries, where more than 40 percent of adults are affected. Poor diets are among the most significant causes of high blood pressure.

The Food Tank: The Food Think Tank offers these strategies for creating healthier food and agriculture systems:

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 U. S. Department of Agriculture.

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, is another strategy that helps increase the amount of nutrients in food. Planting trees on farms – or agroforestry – can also help keep nutrients and water in the soil.

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 a list of topics on nutrients in foods and the benefits of different products, such as fish oil.

4. Support family farmers.

Small and medium scale family farms 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 nutrient dense foods, including fruits and vegetables.

5. Choose whole grains.

Whole grains are increasingly popular, but they still make up less than the recommended half of total grain use in the U.S. Whole grains are also valuable, low-cost sources of protein and fiber, and can help reduce the risk of heart disease, cancer, type-2 diabetes, and other diseases.

6. Eat out less.

The Natural Resources Defense Council reports that some American restaurants serve portions up to eight times those recommended by the USDA and U.S. Food and Drug Administration.

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 a Shopper’s Guide assessing which fruits and vegetables have the most pesticides. In 2012, apples, celery, and sweet bell peppers were in the top three; however, onions, sweet corn, and pineapples were among the safest conventional foods to buy.

8. Choose grass-fed meat.

Lean meat can contain many valuable nutrients that support a healthy diet. Grass-fed meat usually has less fat than conventional corn- and grain-fed meat products.

9. Support indigenous, heritage, and heirloom food.

A study from the University of Texas, Austin found that the amount of nutrients in 43 different food crops have significantly decreased since 1950.

Copyright 2013, Rita R. Robison, Consumer Specialist