Here's another reason to try to eat more fruits and green leafy vegetables. Green leafy vegetables and whole fruit could be the latest weapons against the diabetes epidemic, according to Tufts University Health & Nutrition Letter. An 18-year epidemiological study of 71,346 women found that each additional serving of green leafy vegetables such as kale or spinach was associated with a 9 percent reduction in risk of developing Type 2 diabetes. An increase of three servings per day in fruit consumption was linked to an 18 percent lower risk of diabetes.

Researchers led by Lydia Bazzano of Tulane University School of Public health and Tropical Medicine examined data collected from healthy female nurses, ages 38 to 63, who filled out food-frequency questionnaires every four years. Over the span of the study, 4,529 of the women developed Type 2 diabetes. Bazzano and colleagues then correlated the dietary data with the incidence of diabetes.

Overall consumption of vegetables, fruit and fruit juice was not associated with any protection against diabetes. However, when researchers focused on green leafy vegetables and fruit, a benefit was observed, consistent with a small but growing body of evidence connecting vegetables in particular to diabetes prevention. On the other hand, consumption of fruit juice — as opposed to whole fruits — was actually associated with an increased likelihood of developing diabetes among the women. Each additional serving of fruit juice boosted diabetes risk by 18 percent. For more information on the study, go to http://care.diabetesjournals.org/cgi/content/abstract/31/7/1311.

WINNING QUESTION

Q: I'm determined to provide my children with healthy after-school snacks this year. What should I give them?

A: Because most Americans, young and old, fail to eat enough vegetables and fruits, try including them in an afternoon snack. Fresh fruits, raw vegetable sticks, baby carrots, raisins, unsweetened applesauce and frozen grapes or bananas are all good treats. Sometimes a dip made from plain yogurt or cottage cheese makes veggies more fun for children to eat.

Some children need more substantial snacks than others, depending on how big a lunch they eat, how early they eat dinner and how much of a growth spurt they are in at the time. For snacks that will sustain a child more than just an hour or two, try including a little bit of low-fat protein.

You could offer a piece of string cheese with fruit, cereal with milk and fruit, whole grain English muffins with peanut butter or melted reduced-fat cheese, or hummus dip with vegetables and a couple of pita bread wedges.

Children also enjoy making their own snack combinations. Ask for a hand in making a trail mix of dried fruits, bite-size cereals, pretzels and a few nuts; a yogurt, fruit and cereal parfait; or homemade fruit and yogurt smoothies.

— American Institute for Cancer Research.

SNACK ATTACK

Those mini snack packages, designed to help dieters' willpower, might actually encourage greater consumption, according to European researchers. In a study of 140 undergraduates offered snacks while watching TV, bag size had no effect on the munching of a control group. But when a second group was primed to think about calories, they were almost twice as tempted by smaller snack bags and when they did munch, ate nearly twice as much.

— Tufts University Health & Nutrition Letter, September, 2008.

WINNING RECIPE

Looking for a quick dinner that fits in with your healthy eating plan? Try this Beef and Beer Chili from Cooking Light magazine.

BEEF AND BEER CHILI

1 1/2 cups chopped red onion (about 1 medium onion)

1 cup chopped red bell pepper (about 1 small pepper)

8 ounces extra-lean ground beef

2 garlic cloves, minced

1 1/2 tablespoons chili powder

2 teaspoons ground cumin

1 teaspoon sugar

1/2 teaspoon salt

1/2 teaspoon dried oregano

1 (19-ounce) can red kidney beans, drained

1 (14.5-ounce) can no-salt-added diced tomatoes, undrained

1 (14-ounce) can low-sodium beef broth

1 (12-ounce) bottle beer

1 tablespoon yellow cornmeal

1 tablespoon fresh lime juice

Yields 4 (1 1/2-cup) servings.

Combine first 4 ingredients in large Dutch oven over medium-high heat. Cook 5 minutes or until beef is browned, stirring to crumble. Stir in chili powder, cumin, sugar and salt; cook 1 minute. Add oregano and next 4 ingredients (through beer) to pan; bring to a boil. Reduce heat and simmer 15 minutes. Stir in cornmeal; cook 5 minutes. Stir in juice.

Nutritional analysis per serving: 261 calories, 18.3 g protein, 30.3 g carbohydrate, 5.7 g fat, 30 mg cholesterol, 8.3 g fiber, 799 mg sodium.

Charlyn Fargo is a registered dietitian in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

COPYRIGHT 2008 CREATORS SYNDICATE, INC.