CHOLESTEROL DIET SECRETS |
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Are you getting enough of the essential nutrients such as calcium and fiber? The 2005 Dietary Guidelines for Americans says that many adults lack these essential nutrients in their diet. Listed below are the important functions of each nutrient and the sources from which they could be obtained through your diet. Calcium: Essential for Muscles and Bones "Studies have shown a link between adequate calcium intake and lower blood pressure, as well as weight control," says Marisa Moore, RD, an Atlanta-based spokeswoman for the American Dietetic Association. Based on the data collected from bone density tests done on people across the age spectrum from young to old, experts conclude that calcium intake should increase with age because of bone loss associated with aging. The recommended dosage for calcium is 1,000 milligrams for those between 19 to 50 years old, and 1,200 milligrams for those who are 51 years and older. We should be able to obtain our daily needs of calcium through a balanced diet comprising three servings of dairy products (clench your fist – that is approximately one serving size) such as milk, yogurt and cheese. Some great non-dairy sources of calcium would be cereals, soy beverage, sardines, bean curds, salmon and spinach. Fiber: Essential for Cholesterol Control and Overall Health We have been taught since young that fiber is necessary for healthy bowel function. However, little do most people know that this bowel-facilitator could also lower your risk of coronary heart diseases, cancer and type 2 diabetes. Diets rich in dietary fiber have been shown to have a number of beneficial effects. Fiber, especially the insoluble type, acts as filler in your gastrointestinal system, thus reducing your tendency to over eat your meal. This is why eating fruits before a meal is a good habit. Choose fiber-rich fruits such as apples, apricot, prunes, oranges and raisins. Eat the whole fruit as opposed to juicing it. For vegetables, the legumes (beans, peas) are a rich source of fiber. And finally, whole grains products provide more fiber than processed white flour. Breakfast cereals and oat meals are a great way to get the day started with whole grains, but do check the ingredients to avoid those with high sugar and fat contents. Oh by the way, the plain old sweet corn is not just a childhood delicacy; corn provides lots of fiber too! More of the essential minerals to come in the next issue. Nancy |