Weekly food for thought with items young women lagging in fruit and vegetable consumption, grocery shopping on a budget, a Chocolate Raspberry Mousse Pie recipe and more.

Only about one-third of American women are meeting their fruit and vegetable intake recommendations, according to the Centers for Disease Control and Prevention. And that means they are likely missing out on potentially important breast and ovarian health benefits.

Along with vitamins, minerals and fiber, fruits and vegetables contain a type of phytonutrient called carotenoids, which research suggests help support women's health, including breast and ovarian health. 

A new report sponsored by The Nutrilite Health Institute, called America's Phytonutrient Report: Women's Health by Color, says that older women have total carotenoid intakes 20 percent higher than younger women, after accounting for differences in caloric intake.

The original report found that, on average, eight out of 10 American adults are falling short on phytonutrient consumption.

Carotenoids are compounds that give fruits and vegetables their vibrant colors. The report finds that many women of all ages lack carotenoid-rich foods in their diet, but the relative magnitude of the "carotenoid gap" is greater among women less than 45 years old when compared with older women.

Powering Up Produce

Increasing the amount of fruits and vegetables richest in carotenoids is important for long-term preventive health for women. While foods like spinach, tomatoes and carrots are certainly part of a healthy diet, try choosing a wider variety of produce.

"It's concerning that so many American women lack a variety of carotenoid-rich foods in their regular diets," says Amy Hendel, Nutrilite's Phytonutrient Coach. "By selecting the most carotenoid-rich produce choices, women can purposefully increase their carotenoid and phytonutrient intakes, which can impact health significantly as they age."

Hendel, a registered physician assistant and health/wellness expert, offers easy substitutions to "power up" your plate:

Green: A serving of cooked kale provides triple the amount of lutein/zeaxanthin as a serving of raw spinach.

Red: A serving of guava delivers more than one and a half times the lycopene in a raw tomato.

Yellow and orange: 

A serving of sweet potatoes has nearly double the beta-carotene as a serving of carrots. A serving of carrots delivers four times the amount of alpha-carotene as a serving of winter squash. A serving of fresh papaya has roughly 10 times the beta-cryptoxanthin found in an orange.

Hendel says a good goal for most individuals is to consume 10 servings of fruits and vegetables daily, with an emphasis on quality, not just quantity. If this proves challenging, consider a natural, plant-based dietary supplement which includes phytonutrients such as carotenoids.

For more information and tips, visit www.nutrilite.com/color.

-- Family Features

Tip of the Week: Grocery shopping on a budget

To shop for healthful foods while adhering to a tight budget, it is important to plan ahead of time. Make a grocery list and stick to it, never shop while you’re hungry and check the supermarket specials before you head out. Also, buy produce that has a long shelf life and freeze any leftover bread for future use.

-- EatRight.org

Easy recipe: Chocolate Raspberry Mousse Pie

Prep: 15 minutes; Cooking: 5 minutes

1 can (12 fluid ounces) Nestle Carnation Evaporated Milk 2 large egg yolks 2 cups (12-ounce package) Nestle Toll House Semi-Sweet Chocolate Morsels 1 container (8 ounces) frozen whipped topping, thawed, divided 1 container (6 ounces) or 1 1/3 cups fresh raspberries, divided 1 prepared 9-inch (6 ounces) chocolate crumb crust

Whisk together evaporated milk and egg yolks in medium saucepan.

Heat over medium-low heat, stirring constantly, until mixture is very hot and thickens slightly; do not boil. Remove from heat; stir in morsels until completely melted and mixture is smooth. Pour into large bowl. Refrigerate for 30 minutes until cool. Gently stir in 2 cups whipped topping.

Refrigerate for 2 hours until thickened. Sprinkle 1 cup raspberries over crust. Spoon chilled chocolate mousse over raspberries. Dollop remaining 1 cup whipped topping on center of pie; top with remaining raspberries.

Makes eight servings.

-- Nestle/ Family Features

Did You Know?

One teaspoon of table salt, or sodium chloride, has 2,300 milligrams of sodium.

-- EatRight.org

Would You Buy It? Smucker’s Orchard’s Finest preserves

Details: This new line of preserves is sweetened with sugar and contains no artificial flavors, colors or preservatives. Varieties are cinnamon apple, peach, triple berry, blueberry, red tart cherry and strawberry, and it comes in a 12-ounce jar.

Claims: A news release says the preserves contain “the best fruit from the best places.”

More information: www.smuckers.com

Availability: In the jelly aisle of some supermarkets.

Comments: We tried the cinnamon apple and were wowed by the attractive packaging, bright flavor and plentiful chunks of apple. “It’s almost like eating apple pie filling.” “It has a vibrant, cinnamon taste.” “I’d serve this to guests.”

Would you buy it? Yes

-- State Journal-Register (Ill.)

Food Quiz

Which of these is a celebration in which traditionally there is an abundance of food, music and hula?

A. Lu'au

B. Opihi

C. Lomilomi

D. I'mu

-- funtrivia.com

Answer is at bottom of column

Wise to the Word: Vacherin

[vash-RAN ] A dessert consisting of several crisp meringue rings stacked on top of each other and placed on a meringue or pastry base. Alternatively, the rings may be made with almond paste. This "container" may be filled with ice cream or creme Chantilly or various fruits.

-- Epicurious.com

Number to Know

706: A shrimp primavera entrée dish at Olive Garden is 706 calories.

 – calorielab.com

The Dish On …

“Food Rules: An Eater’s Manual” by Michael Pollan

Michael Pollan, our nation's most trusted resource for food-related issues, offers this indispensable guide for anyone concerned about health and food. Simple, sensible and easy to use, this book is a set of memorable rules for eating wisely, many drawn from a variety of ethnic or cultural traditions. Whether at the supermarket or an all-you-can-eat buffet, this handy, pocketsize resource is the perfect guide for anyone who would like to become more mindful of the food we eat.

-- Penguin Group

From the Beer Nut’s Blog: Holy Mackerel, that’s a good beer

When people tried Bob Gordash's homebrewed beer for the first time they'd exclaim, "Holy mackerel, that's a good beer."

So Gordash said it was natural to pick Holy Mackerel as the brand name for his beers, which are brewed under contract by a South Carolina brewery.

"That was the very first name I thought of," said Gordash, 46, of Ft. Lauderdale, Fla. "I kept trying to dismiss it, but I kept coming back to it. It's really the perfect name."

In 1996, Gordash said he entered the Samuel Adams LongShot contest, a homebrewing contest where the winner's beers are brewed and bottled by the Boston Beer Company. He didn't win, but he scored well, so he tried again in 1997. His extra special bitter won, and he got to brew his beer at the Samuel Adams Brewery.

That sparked his interest even more, and in 2006, he left the souvenir and postcard business and began working with a beer distributor in Florida.

The Special Golden Ale is still his top-selling beer.

To read more from the Beer Nut, visit http://blogs.townonline.com/beernut/.

Food Quiz Answer

A. Lu'au

GateHouse News Service