■ Exercise Caution. Exercise is key to your well being. But if you’re over age 40 and not used to regular exercise, consult your physical before starting any vigorous workout program. This is especially true if you’re recovering from an illness or injury or suffer from a chronic disease. Your body’s counting on you!
■ Whole Grain. Choose whole grains every day. For breakfast, select from a variety of whole-grain cereals-delicious either hot or cold. Or try brown rice, bulgur or cracked wheat in casseroles or as side dishes for supper. These low-cost sources add fiber and B vitamins as well as variety to so many meal occasions.
■ Complex Carbohydrates. Go for the grain! Nutritionists are pushing us to improve our diets with complex carbohydrates, such as those found in rice, pasta, cereals and breads. Choose these healthful favorites at every meal. By doing so, you’ll limit your fat intake as well.
■ Iron Insight. Iron is vital for proper oxygen transfer in blood. Too little can lead to iron deficiency anemia, causing a reduced ability to work and a weakened immune system. Adolescent and women of child bearing years are at risk for anemia. To increase iron intake, choose legumes, dark green leafy vegetables and cereals, in addition to meats.
■ Saturated Fats. Saturated fats in foods have a greater effect in raising blood cholesterol than any other dietary factor. Foods from saturated fat and cholesterol. Eating foods made from grains, beans and pasta ore often can help you to reduce your intake of saturated fat.
■ Calcium Concern. Bone up on calcium! Women and teenagers often skimp on dairy foods. Calcium is crucial for healthy bones and teeth. Also, it helps to prevent osteoporosis, the brittle bone disease that affects aging people especially women who get too little calcium.
■ Whole Grain. Choose whole grains every day. For breakfast, select from a variety of whole-grain cereals-delicious either hot or cold. Or try brown rice, bulgur or cracked wheat in casseroles or as side dishes for supper. These low-cost sources add fiber and B vitamins as well as variety to so many meal occasions.
■ Complex Carbohydrates. Go for the grain! Nutritionists are pushing us to improve our diets with complex carbohydrates, such as those found in rice, pasta, cereals and breads. Choose these healthful favorites at every meal. By doing so, you’ll limit your fat intake as well.
■ Iron Insight. Iron is vital for proper oxygen transfer in blood. Too little can lead to iron deficiency anemia, causing a reduced ability to work and a weakened immune system. Adolescent and women of child bearing years are at risk for anemia. To increase iron intake, choose legumes, dark green leafy vegetables and cereals, in addition to meats.
■ Saturated Fats. Saturated fats in foods have a greater effect in raising blood cholesterol than any other dietary factor. Foods from saturated fat and cholesterol. Eating foods made from grains, beans and pasta ore often can help you to reduce your intake of saturated fat.
■ Calcium Concern. Bone up on calcium! Women and teenagers often skimp on dairy foods. Calcium is crucial for healthy bones and teeth. Also, it helps to prevent osteoporosis, the brittle bone disease that affects aging people especially women who get too little calcium.
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