Test Your Knowledge

An important step for healthy, radiant skin is to eat a balanced diet with foods known or strongly believed to promote good overall health. In general, it is best to consume:

• Fruits and vegetables. Studies have shown that consumption of fruits and vegetables can decrease the risk of various diseases including heart disease and cancer. Additionally, many of these are rich in antioxidants, which promote skin health. The U.S. Department of Agriculture (USDA) 2005 Dietary Guidelines for Americans recommends that people consume two and a half cups* of vegetables and two cups* of fruit each day. People are urged to choose the following fruits and vegetables:
  
  
• • Cruciferous vegetables. These include broccoli, cabbage, cauliflower and brussel sprouts.
    
    
  • Green, leafy vegetables.
    
    
  • Citrus fruits.
    
    
  • Fruits and vegetables rich in vitamin C - which promotes wound healing - including citrus, strawberries and tomatoes.

* Based on a reference intake of 2000 calories

• Whole grains. Whole grains are foods that have not had their bran removed by milling. They are packed with fiber and nutrients that are stripped from refined grains, which are found in most commercially-produced breads and flours. When selecting foods, look for the words “whole wheat” on the label. The USDA recommends three or more ounce-equivalents* of breads, cereals, rice and pasta each day. Good sources include whole grain versions of:
  
  
• • Breads
  • Pasta
  • Rice
  • Couscous
  • Polenta
  • Bulgur
    
    
  *Based on a reference intake of 2000 calories

In addition, the USDA recommends three cups of fat-free or low-fat servings of milk, yogurt and cheese; and lean, low-fat or fat-free meat, poultry, fish, dried beans and peas, eggs and nuts each day.

On the other hand, it is best to avoid eating too much of the following:

• Foods high in fats, especially saturated fats (foods that contain high levels of saturated fatty acids) and trans fatty acids (unsaturated fatty acids formed when vegetable oils are processed and made more solid).
  
  However, essential fatty acids, such as those found in vegetable oils (e.g., canola, flax seed), fish (e.g., salmon, tuna) and nuts are beneficial to the health of skin. Though fat provides many benefits to the body, consuming excessive amounts of any type of fat can lead to obesity and other health problems.
  
  
• Foods high in cholesterol. Cholesterol is a fat-like substance that helps digest fats. It also strengthens cell membranes and makes hormones. However, too much cholesterol can lead to a buildup on the walls of arteries, increasing the risk for blood clots, heart attacks and stroke. Red meats and foods that contain high levels of animal fats should be avoided.
  
  
• Sugars. Sugars provide calories without nutrients, and can lead to weight gain and tooth decay. In addition, excessive consumption of sugar may promote skin aging. Research indicates that sugar may inhibit the effectiveness of collagen within skin cells, which can result in loss of elasticity. Foods high in sugar include soft drinks, fruit drinks, puddings, ice cream and baked goods.
  
  
• Salt (sodium chloride). High levels of sodium can lead to high blood pressure, which can cause a variety of health problems. In addition, excess sodium is deposited beneath the skin, where it attracts a layer of water, resulting in a bloated appearance.

People should also consume a minimum of eight 8-ounce servings of water throughout the day. This amount increases for people who exercise regularly. This prevents the body from dehydrating, which can lead to dry skin. A person should not wait until they are thirsty before consuming water.

Tips for helping to promote healthy meals include the following:

• Incorporate fruits and vegetables into every meal. For example, add fruit to cereal and vegetables to pasta dishes.
  
  
• Snack on fruits and vegetables instead of sweets. Yogurt is another healthy alternative to sweets.
  
  
• Eat chicken, turkey, fish and beans instead of red meat and cheese.
  
  
• Use olive oil or canola oil, which contain polyunsaturated or monounsaturated fats (fatty acids that do not increase levels of total cholesterol or triglycerides) instead of saturated fats.
  
  
• Use margarines that do not have partially hydrogenated oils. Soft margarines usually have less trans fatty acids than stick margarines.
  
  
• Avoid crackers, cookies and cupcakes that contain partially hydrogenated fats (trans fats formed when hydrogen atoms are added to polyunsaturated fatty acids).
  
  
• Try to avoid fast food meals. Most fast foods are high in fat and calories and low in other nutrients. When ordering fast food, it is best to choose healthier items, such as broiled chicken or a green salad.