10 nutrition tips

Our bodies rely on a steady diet of more than 45 nutrients to keep healthy. In fact, a growing number of studies show that even a modest vitamin shortfall can be harmful to our health. What's more, certain nutrients may lower our risk for heart disease, cataracts and cancer of the breast, colon, lung and prostate. Since our bodies can't make vitamins and minerals on their own, it's important to get enough from the foods we eat. The following 10 strategies will help you pack a powerful nutritional punch.

1. A carrot a day provides a hefty dose of vitamin A, a nutrient that fights infection, allows you to see well at night, and helps maintain healthy skin, hair and bones. One medium carrot has six times the Recommended Daily Allowance (RDA) of vitamin A and is loaded with beta carotene, an antioxidant that may protect against certain types of cancer, including cervical and lung cancer. And don't forgo the dip -- a little fat helps your body absorb these two nutrients more efficiently.

2. For a blast of vitamin C, skip the diet soda and down a glass of tomato juice or tomato-based vegetable cocktail instead. One cup (250 mL) provides more than 50 per cent of your daily quota. And here's a bonus -- tomato-based foods are rich in lycopene, a natural plant chemical that may protect against prostate cancer.

3. Eat avocado for a hit of vitamins E and B6. Both are essential for keeping the immune system healthy and may help prevent hardening of the arteries. Add slices of this fruit to sandwiches, salads, omelettes and tacos.

4. Make spinach the green of choice to increase your folate intake. This B vitamin helps prevent birth defects and may also protect against heart disease and breast cancer. Adults need 400 micrograms of folate each day (600 micrograms if you're pregnant). One-half cup (125 mL)of spinach packs 139 micrograms of folate. Add spinach leaves to sandwiches, wraps, salads, pasta sauces and soups. Or steam it and eat it on its own.

5. Enjoy a low-fat latte (decaf preferably) for an excellent source of bone-building calcium. This energy-boosting midday snack not only adds 300 milligrams of calcium to your diet, it also provides a healthy dose of vitamin D, another important bone protector. If you don't like coffee, try a chai tea instead, a delicious concoction of Indian spices, black tea and steamed milk.