A wish for good health

IF A GENIE granted you just one wish from the following three options - beauty, wealth, or health - which would you choose?

Without a second thought, I would choose health. Though it is actually priceless, the best currency is health. By far, health is our greatest wealth.

That's why I'm a firm believer that we have to take care of our bodies with exercise and, equally if not more importantly, with food.

March is National Nutrition Month, and it is the perfect time to remind us of the importance of the foods we eat and their direct correlation to our health. Naturally, nutritional requirements can vary greatly depending on genetics, environment and overall well-being, but most nutritionists would agree that eating a balanced diet, rich in fresh and minimally processed foods, is best.

While eating healthfully is seemingly difficult to do in our fast paced world, it is not impossible. To help you get started, here's a modified update of the 2015 U.S. Dietary Guidelines issued by the government:

Remember the guidelines limiting our consumption of eggs to just two a day? Back then it was believed that 300 milligrams of dietary cholesterol daily was the limit. Now, researchers believe that the cholesterol you consume in your diet is irrelevant to the cholesterol in your body. This is not, however, an invitation to spike up your blood cholesterol with unlimited amounts of saturated, trans and other fats.

Despite the abundance of vegetables, most of us still are not eating even the recommended minimum one cup of vegetables daily. If you're having trouble getting adequate amounts of vegetables then try jazzing up your leafy greens with a little olive oil and garlic, or throw a handful of spinach into your omelet or smoothie. Also, the committee found that a diet rich in plant-based foods and low in animal-based foods is better for us and the planet, too.

The researchers found that most American diets are lacking in vitamin D, calcium, potassium and fiber. Milk and yogurt are two foods that are rich in vitamin D, calcium and potassium. Also, fatty fish, like salmon and light tuna, are packed with calcium and D. Old fashioned whole-grain cereals and fresh fruits are two excellent sources of dietary fiber.

It seems that we Americans cannot get enough salt, sugar or fat in our diets. Unfortunately, all three contribute heavily to our obesity, high blood pressure and cardiovascular disease. It should come as no surprise that the committee recommends that we eat far fewer foods high in fat, salt and sugar. For example, depending on your BMI (body mass index), the committee recommends consuming between 4.5 and 9.4 teaspoons of sugar daily. A 12-ounce can of regular coke contains 39 grams of total sugar, which translated is roughly 9 1/3 teaspoons.

Surprisingly, the committee gave caffeine the equivalent of two thumbs up. That means caffeine in moderation, which is defined as up to 400 mg a day (3 to 5 cups of coffee). On the other hand, energy drinks were found to be harmful to children and pregnant women.

When it comes to alcohol, the committee recommends that adults drink in moderation. What does moderation mean? No more than 1 cup (8 ounces) for women, and up to two cups (16 ounces) for men.