pIf you are confused by the plethora of nutrition information that filters into the media, please look to the American Dietetic Association as a trusted resource for answers to your questions. Members of the ADA recently convened in Chicago to learn the latest information about food and nutrition. Here#39;s what they found:/p h4a href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833011168973903970c-pi style=FLOAT: rightimg alt=Curb_app_slow class=at-xid-6a00e00986beda8833011168973903970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833011168973903970c-120wi style=MARGIN: 0px 0px 5px 5px //a a href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330111689738c4970c-pi style=FLOAT: right/a Protein/h4 pIn all tissues and organs in your body, protein is quot;turned overquot; continually, meaning that old protein is broken down and replaced by new protein. Hence, we need to eat adequate protein on a daily basis to maintain health, particularly the health of the skin, liver, brain and heart. If you don#39;t eat enough protein (as can happen with a sub-optimal vegetarian diet, a very low calorie reducing diet, or too many meatless pasta meals), you#39;ll break down your muscles (a reservoir of protein) to protect those organs./p pThe maximal effective single dose of protein to build new muscle is ~35 grams of high quality protein (milk, egg, fish, meats) at one time. While most athletes easily eat this amount--plus more--three times a day to fulfill their daily protein requirement, elderly folks may not. Hence, they become weak and frail./p pstrongemThe bottom line: /em/strongBe sure you (and your parents and grandparents) maintain your health and vitality by enjoying protein with each meal./p h4Eggs and Eyes/h4 pCarrots have long been touted as being quot;good for your eyesquot; because carrots are a rich source of carotenoids (precursors of vitamin A, needed for optimal eye function). Less well known is egg yolks are also powerful eye-health protectors. The yolk is a rich source of two potent carotenoids, lutein and zeaxanthin. These antioxidants reduce by up to 40 percent the risk of macular degeneration, the leading cause in Americans of irreversible blindness that occurs with age./p pUnfortunately, in their cholesterol-consciousness, many athletes are tossing egg yolks and eating only the whites. Stop! You can healthfully enjoy the whole egg--without elevating your blood cholesterol. Numerous studies indicate consumed eggs yolks is unlikely to alter blood cholesterol levels and increase the risk of heart diease. (1)/p pstrongemThe bottom line:/em/strong Make that omelet with whole eggs, orange peppers and spinach./p h4Organic Foods--Are They Better? /h4 pMany athletes debate whether or not they should buy organic foods. In terms of nutritional value, studies in the U.S. suggest no significant differences, but studies in Europe report higher amounts of nutrients, including antioxidants. Eating a larger portion of conventionally grown produce can resolve any potential differences.br /br /The bigger issue relates to protecting the soil and limiting water pollution from pesticides and fertilizers that seep into the ground. For those reasons, buying organic produce is a smart choice, particularly if it is locally grown, uses less fuel to be transported, and supports local farmers. If you debate whether or not to buy organic milk, note that quot;organicquot; refers to farming practices, not to the milk itself. According to the research presented by Gary Rogers, PhD, there is no difference between organic and conventional milk in terms of nutrition, antibiotics and hormone content. Strict government guidelines ensure that both organic and conventional milk are safe and nutritious./p pstrongemThe bottom line:/em/strong Whenever possible, buy milk and produce from local farmers.br //p h4Simple Strategy for Eating Better/h4 pIf you want to improve the quality of your diet, think about one thing you could do each day to contribute to a healthier intake. Write down your goal for the day, then assess your level of confidence in achieving that goal. For example, your goal might be to eat fruit with lunch. If you are very confident you can do that, go for it. But if you are not at all confident, take a look at the barriers, and perhaps figure out another way to boost your fruit intake. Banana on cereal for breakfast?#0160; Fruit smoothie for a post-exercise recovery drink? /p pstrongemThe bottom line: /em/strongSet yourself up for success by developing sustainable eating habits. Stop making resolutions--dietary quot;shouldsquot;--that repeatedly fail./p