Eating For Health

How healthy are your bones?   We just did an assessment of calcium and vitamin D intake in the nutrition class I teach.   Students analyzed how much calcium and vitamin D they were getting in their diet every day.   Not surprisingly, almost every female student had a low intake of calcium and a very low intake of vitamin D.   People in their 20’s should actually be banking calcium in their bones to make them stronger.   Your bones can be thought of as a calcium bank .   In your 20’s you make more deposits of calcium than withdrawals.   That is, if you are getting enough calcium in your diet. This strengthens one’s bones. Around age 30, your bones should be packed with calcium and this is called Peak Bone Mass.   From then on, your bones break down a little and you begin losing some of your bone mass. But having adequate calcium in your diet and enough vitamin D, you can replace most of what you lose every day.  But too many of us aren...

Now that the leaves are turning and summer crops are gone, purchase some healthy fall produce.    Some farmers’ markets are still open and if not, head to your local supermarket.   Here are some healthy choices for fall produce: (Adapted from:   9 Fall Produce Picks to Add to Your Plate ) Pumpkins – not just for carving but for eating.    Pumpkins are loaded with vitamin A, full of fiber, basically fat free, offers lots of potassium.   Make some pumpkin bread, pumpkin muffins.   Pumpkin pie does have some added sugar but also offers a lot of healthy nutrients. Sweet Potatoes – so many people avoid potatoes because they think they are fattening.   It is the add-ons like sour cream, that add the calories.   Sweet potatoes are low in fat but loaded with nutrients including vitamin A, vitamin C, potassium, and fiber.    When eating out, choose the baked sweet potato over the baked white potato for a nutrition boost.   En...

Are there foods that can fight inflammation?   In the nutrition classes I teach, students often ask what foods are anti-inflammatory.   Livestrong has a great article on Inflammation-Fighting Foods to Eat Every Day .   Another great resource is WebMD at: 11 Food Do's and Don'ts to Tame Inflammation Why fight inflammation?   Inflammation isn’t all bad as it is a way for our bodies to respond to an injury or infection.   But chronic inflammation can lead to more serious problems.   Inflamed arteries can make way for heart attacks or strokes.   Others try anti-inflammatory diets for help with arthritis pain.   What foods cause inflammation? Just as there are anti-inflammatory foods, there are foods that contribute to inflammation.   According to Livestrong, these foods include: o    Fried foods, especially foods fried in lard or hydrogenated oils. o    Foods high in added sugar such as candy, sugared soda. ...