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Nutrients 101

Nutrition in Older Adults

As we get older, our nutrient needs begin to change. Some nutrients become more important than they once were with our aging selves. Calcium and Vitamin D Older adults need more calcium and vitamin D to support bone health. Adults should get about 3 servings of calcium rich foods per day; from dairy products, like…

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Picking a Multivitamin

Chances are your diet is not completely balanced in the necessary vitamins and minerals for health. A multivitamin becomes important in these cases to cover your bases. A basic multivitamin is all you need unless you fall into a group with special vitamin and mineral requirements. Women who are or are trying to become pregnant…

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Variety in Protein

Interestingly, there is a gender difference when it comes to food cravings. It becomes pretty apparent when talking to men and women about their favorite foods. Men crave protein foods while women prefer carbohydrates. Because of this preference difference, women tend to have a harder time meeting their protein needs than men.   Variety is…

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Nut Butters & Food Allergies

Typical questions from patients with food allergies are What can I eat? and What are healthy substitutes of my food allergen? Peanut allergy is a common allergy, and luckily, the options are broadening. Health markets and sections of grocery stores are dedicated to foods for those with intolerances and allergies. Nutrition411.com has a very comprehensive, yet easy to understand…

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Vitamin A

What Vitamin A does: Important for maintenance of healthy skin, hair and mucous membranes. Helps us see in dim light and important for proper bone and tooth growth. Daily Vitamin A needs: 900 mcg (men); 700 mcg (women). Where to find Vitamin A: Found in animal-based foods like dairy and fish, naturally. Dietary carotenoids found in fruits, vegetables and oil are converted…

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Tips for Choosing a Supplement

Taking a supplement becomes important when your diet is lacking in certain nutrients. While it is preferable to get your daily needs of vitamins and minerals through food sources, it may not always be feasible. This is where supplements help to fill the gap. When deciding which supplements to take, it is important to check…

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B-12 Supplementation

B-12 is a water-soluble vitamin, which plays many roles in our bodies and in our overall health. B-12 is required for proper red blood cell formation, neurological functioning and DNA synthesis.  It keeps your nerve cells strong, can reduce stress, and works against fatigue.  It is known best for its ability to boost energy. At…

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Spotting Added Sugars

In the Dietary Guidelines for Americans 2010, the U.S. Department of Agriculture (USDA) recommends cutting back on calories from added sugars. The American Heart Association has specific guidelines for added sugar.  No more than 100 calories a day from added sugar for most women and no more than 150 calories a day for most men.…

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Protein Sources

Protein is necessary for health. We need protein for growth (especially important for children, teens, and pregnant women), tissue repair, immune function, making essential hormones and enzymes, and preserving lean muscle mass. According to the Dietary Reference Intakes published by the USDA, 10% – 35% of calories should come from protein. I have realized recently…

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Drinking Water

Drinking plenty of water has many health benefits.  More than you might imagine.  After all, two-thirds of our bodies are made up of water. Your brain consists of 90% water, blood is 83% water, bone is 22% water, and muscle is up to 75% water. Water regulates our body temperature, detoxifies, protects and moisturizes our…

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