Nutrition

                   Nutrients help keep your muscles, bones, heart, eyes, and other parts of your body working well.Some nutrients help prevent illness.

_ Calcium and vitamin D can prevent bone loss.

_ Omega-3 (oh-MEG-uh three) fatty acids may lower your risk for heart disease.

_ Fiber from whole grains helps lower your chances of heart disease or stroke. Fiber may also lower your risk of some cancers.

Try to eat foods with these nutrients:

Nutrient Calcium - Fat-free and low-fat milk, cheese, and other dairy foods. Greens such as kale and broccoli. Here are amounts of calcium in some foods: 1 C low-fat yogurt: 345-415 mg; 1/2 C cooked

kale or broccoli: 90 mg.

Vitamin D - Fortified milk, egg yolks, and saltwater fish.  Here are amounts of Vitamin D3 in some foods:

1 C vitamin D fortified milk: 98 IU; 1 egg yolk: 20 IU. Vitamin D is made in the skin after being in the

sun. The body may get enough from being exposed to sunlight for 10-15 minutes 2-3 times a week.

Omega-3 fatty acids  - Fatty fish such as salmon, lake trout, herring, and tuna.9 Here are amounts of omega-3 fatty acids in some foods: 3 oz. wild salmon: 1.6 g; 3 oz. rainbow trout: 1 g.

Fiber from whole Grains - Oats, oatmeal, barley, corn, popcorn, brown rice, wild rice, buckwheat. Breads and other foods that list whole grains as the first item in ingredient list.4 Here are amounts of fiber in some foods10: 1 C oatmeal: 4 g; 1 slice whole wheat bread: 1.9 g.

Other Healthy Eating Tips

You should try to eat more of some foods, like fruits and vegetables. You should eat less of other foods, like red meat.

Food  - How to Make Healthy Choices

Red meat  - (beef, pork, or lamb) and processed meat (bacon, sausage, ham, hot dogs, cold cuts)-     Red meat is high in saturated fat. Saturated fats raise cholesterol. Cut down on red meat and processed meat. In place of red meat, choose more turkey, chicken, fish, or beans. Bake or broil rather than fry or charcoal-broil.12 A serving of red meat is 3 oz. This is the size of a deck of cards or bar of soap.

Turkey or chicken   - Eat without skin and no added fat. Bake or broil. A serving size is 3 oz. This is the size of a deck of cards or a bar of soap.

 Fish – Bake, broil, or poach. Good source of omega-3 oils. A serving size is 3 oz. This is the size of a checkbook. Eating oily fish (tuna, salmon or trout) twice a week may lower your risk of heart disease.

Fruits and vegetables - Try to eat 5 or more servings of fruits and vegetables a day. Eating them may lower your chance of getting certain cancers12 and help lower your blood pressure

Oils and fats - Choose healthy fats such as olive oil and peanut and other nut oils to reduce your risk of heart disease and cancer.