HealthyLife Articles

Tag: diet

Bone Up On Calcium & Vitamin D

Nutrition

Build and maintain healthy bones and teeth.

Calcium and Vitamin D are two vital nutrients for bone health. They may also reduce the risk for cancer, heart disease, stroke, diabetes, and autoimmune diseases. Calcium is the most abundant mineral in the body. It is needed to support the structure of the teeth and bones. It is also important for the heart, muscles, and nerves to function properly and for blood to clot. Vitamin D is needed for calcium to be absorbed. Without enough Vitamin D and calcium, the body pulls calcium from the bones. This causes them to soften or become fragile.

Sources for vitamin D:

1. Exposure to the sun’s ultraviolet B rays. Ten to 15 minutes of midday sunshine (without sunscreen) may meet daily needs.

2. Fish, such as salmon, tuna, and mackerel

3. Fortified foods, such as milk, cereals, orange juices, yogurts, and margarine

Sources of calcium:

The best sources of calcium are milk, yogurt, and cheese. Non dairy sources include vegetables, such as broccoli, Chinese cabbage, and kale. Some foods are fortified with calcium. These include cereals, many fruit juices, and tofu.

Daily Needs for Calcium*

Ages

1-3 years

4-8 years

9-18 years

19-50 years

51-70 years (males)

51+ years (females)

>70 years (males)

Pregnant and breast-feeding women:

14-18 years

19+ years

Milligrams (mg)

700

1,000

1,300

1,000

1,000

1,200

1,300

1,000

* Source: Institute of Medicine (IOM).

* Follow your doctor’s advice for calcium.

Daily Needs for Vitamin D*

Ages

1-70 years

>70 years

International Units (IUs)

600

800

* Source: Institute of Medicine (IOM). The National Osteoporosis Foundation advises 400-800 IUs for adults under age 50 years; 800-1,000 IUs for adults age 50 years and older.

* Follow your doctor’s advice for vitamin D.

Action Step

Have at least two servings of nonfat or low-fat milk, yogurt or cheese a day. Eat green leafy vegetables and foods fortified with Vitamin D.

© American Institute for Preventive Medicine

January 23, 2026
Control Your Cholesterol & Triglycerides

Nutrition

A blood test called a “lipoprotein profile” checks your blood cholesterol (lipid) levels. Too much LDL-cholesterol, other fatty deposits, and calcium can make plaque. This can clog the walls of the arteries and slow down or block blood flow to the heart or brain. Blocked arteries can cause a heart attack or stroke. Get your blood lipids tested, as advised by your doctor. Examples of lipid numbers are listed below.

*Note: Instead of target blood lipid numbers, your doctor will discuss treatment which may include medication, (such as a statin), based on:

* Your age, health conditions, and family history of premature cardiovascular disease (CVD).

* Your LDL-cholesterol.

* Your 10-year risk for CVD.

Ways to Reduce Cholesterol

* Take medications, if prescribed.

* Limit foods with saturated fats. Have no trans fats. These are hydrogenated oils in foods, such as stick margarine and some processed foods.

* Use salad dressings and margarines made with plant sterols and stanols (e.g., Benecol and Take Control brands.)

* Choose lean beef, pork, lamb, chicken, and turkey. Limit serving sizes.

* Eat a variety of fruits and vegetables (5 to 7 or more servings/day) and whole-grain products (6 or more servings/day).

* Have 31 to 38 grams of dietary fiber if you are a man; 21 to 25 grams a day if you are a woman.

* Eat fish 2 to 3 times a week (especially ones high in omega-3 fatty acids, such as salmon).

* Use nonfat and low-fat dairy products.

* If you drink alcohol, do so in moderation.

* Be physically active.

Ways to Reduce Triglycerides

* Lose weight if you are overweight. Follow a low-fat diet. Limit alcohol, sugar, and foods with sugar.

* Get regular exercise.

* Take medications, if prescribed.

Resources

National Heart, Lung, and Blood Institute

www.nhlbi.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Dietary Fiber

Nutrition

Diets high in dietary fiber may help reduce the risk of colon cancer, heart disease, diabetes, and heartburn.

Choose whole-grain foods over white, enriched ones. Eat plenty of vegetables, fruits, beans, lentils, nuts and seeds.

Health experts advise adults getting 22 to 34 grams of dietary fiber a day. Most adults in the U.S. get only about 15 to 18 grams a day.

Choose whole-grain breads, cereals, and pasta instead of white and refined ones. Have legumes (beans, etc.) in salads, soups, chili, etc. Choose whole fruits over juices. Snack on vegetables.

© American Institute for Preventive Medicine

January 23, 2026
Motivation Is The Gateway For Adopting Healthy Changes

Weight Control

* Decide what changes YOU want to achieve, not what someone else wants you to do.

* Remind yourself, daily, why you want to make a health change. Picture the change taking place.

* Post reminders around the house.

* List things you have achieved and are proud of. Use your successes to realize that you can accomplish any goal you set your mind to.

Dos

* Choose salads with low-calorie dressing and limit portions when eating out.

* Keep healthy snacks handy so the healthy choices are the easy choices.

* Be patient. It takes up to 6 weeks to make a new habit.

Don’ts

* Don’t supersize a fast food meal.

* Don’t choose coffee beverages with syrup as a daily habit.

* Don’t let slip-ups keep you from making permanent, healthy changes.

© American Institute for Preventive Medicine

January 23, 2026
Bloated Belly: Ways To Get Relief

SELF-CARE CORNER

Most people have felt a bloated stomach after a big meal. Usually, the belly feels overly full. It can make clothing feel tighter. The belly may look swollen. Bloating is usually caused by too much food or air and gas getting trapped in the intestines.

But some people get bloated even when they didn’t eat too much. In some cases, it can be downright painful. The best way to address painful bloating is to find the cause and know how you can treat it.

Bloating culprits

The most common causes include:

* Dairy foods. If you notice bloating after eating cheese, ice cream, or drinking milk, you could have lactose intolerance.

* Gum. Swallowing air while chewing can cause bloating.

* Eating too much fiber at once. Fiber is great for you, but if your body isn’t used to it, you can get bloated and uncomfortable. Increase the amount you eat gradually.

* Bowel problems. Being constipated or having irritable bowel syndrome (IBS) can cause painful bloating. Drinking plenty of water can help with constipation and fiber absorption.

* Menstrual cycles. Some women get bloated because their body holds extra water before or during their periods.

Treat bloating at home

Many times, bloating can be managed at home. Here’s how:

* Write down what you eat and drink. Record when you get stomach pain or bloating.

* Cut back on gum.

* Avoid carbonated drinks.

* Drink plenty of water to keep the bowels moving. Don’t use a straw when drinking.

* Eat enough fiber. Start with fruits and vegetables. Eat only small amounts of beans, lentils and other gas-causing foods until you get used to them.

* Watch out for sugar-free foods. Some artificial sweeteners can cause bloating and gas.

* Ginger, peppermint, chamomile or fennel herbal teas may help. Always ask a doctor before using herbs if you have a health condition or take any medicines.

* Over-the-counter anti-gas medicines with simethicone help move gas bubbles out of the body.

When to see your doctor

Call a doctor or seek immediate medical care if you notice bloating with:

* Blood with bowel movements (stool)

* Losing weight without making an effort

* Nausea or vomiting

* For women: menstrual bleeding between periods or after menopause

* Fever

* Severe pain that won’t go away

These could be signs of a serious health issue that needs treatment.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
Pick & Pack A Healthy Lunch

Nutrition

Supersized fast-foods and large sit-down or buffet lunches feed your hunger, but supersize your waistline, too. Make your own lunch with healthier foods.

* Choose fruits and veggies of different colors.

* Eat salads with dark, leafy greens; veggies and fruits; chick peas, kidney, and other beans. Choose low-calorie salad dressing.

* When cooking dinner, make extra for lunches the next day or two.

* Cook chili, spaghetti, and rice and beans in bulk. Refrigerate or freeze in single storage containers.

In the evening, make family lunches and snacks for the next day. Save time in the morning!

Yes:

* Low-sodium, lean meat and whole-grain bread sandwiches or whole-grain bowls or salads.

* Nonfat and 1% low-fat milks. Low-fat cheeses and yogurts.

No:

* High-fat luncheon meats on white bread.

* Regular soda and high-calorie coffee drinks and milkshakes.

© American Institute for Preventive Medicine

January 23, 2026
Busting Diet Myths

HEALTHY EATING

Losing weight can be challenging. It means you have to change your eating and exercise habits. But does it mean you have to give up all the foods you love?

Many myths about a healthy diet can make the task harder than it needs to be. But the truth is, you can change your diet for the better and still enjoy your food.

Learn to recognize these common diet myths. You can make a healthy change to your eating habits.

Myth:Dieting means I can’t eat my favorite foods.

Fact:You can use moderation to still enjoy your favorite foods. Moderation means you can have a small amount once in a while. It means you may have to cut back, but you don’t have to give it up.

Having your favorite high-calorie foods in small amounts can be fine for most people. A small piece of cake at a birthday party or a little piece of dark chocolate can still fit into your healthy eating plan.

Myth:To lose weight, you have to give up breads, pasta and other grains.

Fact:Many grains can be part of your healthy diet. You should limit refined, processed grains like white bread and white pasta. But whole grains contain fiber and nutrients you need. Examples of healthy grains include:

* Whole wheat bread and pasta

* Brown rice

* Quinoa

* Oats

Read the nutrition label on whole grain products to help avoid high-calorie choices and added sugars.

Myth:Gluten-free foods are healthier options for weight loss.

Fact:Only people who have celiac disease or sensitivities to gluten need to avoid gluten.

Just because a food says it is “gluten-free” does not mean it’s healthier or has fewer calories than a food that contains gluten. In fact, if you avoid gluten, you could miss out on important nutrients. See a doctor if you think you have a gluten sensitivity.

Myth:You should avoid fat to lose weight.

Fact:Some fat in your food is necessary and healthy. Try to eat foods that contain healthy monounsaturated or polyunsaturated fats. Eating small amounts of healthy fat can even help you feel full.

These foods contain healthy fats that are important for overall health:

* Olive oil

* Avocadoes

* Nuts

* Seeds

* Eggs

* Salmon, trout

Source: National Institute of Diabetes and Digestive and Kidney Diseases

© American Institute for Preventive Medicine

January 23, 2026
Plan An Anti-Cancer Diet

Nutrition

The American Cancer Society estimates that one-third of cancer deaths that occur in the U.S. each year are due to dietary factors, inactivity, and being overweight. It’s hard to say exactly how much changing your diet reduces the risk of cancer, but it’s fair to say that the following steps can help.

Eat less fat, especially from animal sources.

These include foods such as beef, pork, butter, cream, sour cream, and cheese. Choose non-fat and low-fat dairy products and other foods low in fat. Replace fat-rich foods with fruits, vegetables, grains, and beans.

Eat more fruits, vegetables, and whole-grain products like cereal and bread.

Eat at least 5 servings of fruits and vegetables each day. Fruits and vegetables help protect against some cancers due to the vitamins, minerals, fiber, and plant chemicals they contain. Vary your choices. Foods with whole grains (wheat, rice, oats, and barley) also contain vitamins, minerals, and dietary fiber. Have six to 11 servings of whole-grain breads, cereals, etc. each day.

Eat fewer cured, grilled, or smoked foods.

When eaten in excess, these foods may increase the risk of stomach and esophageal cancer. This increase may be due to one or more of the following: nitrites and nitrates they contain; their high fat content; or changes that occur when they’re cooked or processed.

Limit consumption of alcohol, if you drink at all.

Combined with cigarette smoking, over-consumption of alcohol has been shown to increase the risk of cancer of the mouth, esophagus, and larynx. Also, alcohol may promote breast cancer regardless of whether you smoke or not. Excessive drinking also contributes to liver cancer. Cancer risk increases with the amount of alcohol consumed. The risk may start to rise having as few as two drinks per day. A drink is defined as 12 ounces of regular beer, 4 to 5 ounces of wine, or 1-1/2 ounces of 80-proof distilled spirits, like vodka or whiskey.

Be physically active and maintain a desirable weight.

Obesity is associated with an increased risk of cancers of the colon and rectum, prostate, breast (for women past menopause), endometrium, and kidney. Lose weight if you are overweight. Exercise on a regular basis.

© American Institute for Preventive Medicine

January 23, 2026
Can Food Prevent Cancer?

HEALTHY EATING

Studies have shown that eating healthy foods, especially plants, can help prevent certain health problems. It can help you avoid type 2 diabetes, heart disease and stroke. Some research also shows that a healthy diet can help prevent cancer.

There is no single food or diet that will always prevent cancer. Many times, cancer is caused by things we cannot control. But there is promising research that says a healthy diet can lower your risk of some cancers. Here is what researchers have found.

Fruits and vegetables

We already know fruits and vegetables are good for you. They are full of vitamins, fiber and other nutrients. Eating lots of fruits and vegetables may lower the chances of getting lung, colorectal, oral, esophagus, stomach and colon cancer. The Mediterranean Diet, which includes lots of fruits and vegetables, is one diet plan that seems to have anti-cancer ability.

In addition to fruits and vegetables, people should get enough calcium and vitamin D. These nutrients may play a role in lowering the risk of getting colorectal cancer.

Phytochemicals – a health booster

Phytochemicals are special chemicals found in plants. Some studies suggest that they can lower your cancer risk. Phytochemicals may:

* Boost your immune system

* Help block cancer-causing substances called carcinogens

* Lower inflammation that can lead to cancer

* Help your DNA repair itself

* Slow down the growth of cancer cells

* Get rid of damaged cells in the body

Phytochemicals are found in fruits, vegetables, legumes and whole grains. Foods that have bright colors or strong flavors tend to have the most phytochemicals.

What not to eat

Some foods may increase the risk of some cancers. Avoid or limit:

* Heavily processed meats like ham, bacon, sausage and salami

* Alcohol, which may increase the risk of mouth, throat, esophagus, breast, colorectal and liver cancer

* Foods that cause indigestion and heartburn. Long-term heartburn can increase the risk of esophagael cancers

Most experts agree that nutritional supplements have not been shown to fight cancer. Stick to eating healthy foods for more cancer-fighting power.

Your doctor is your partner in helping to prevent cancer and other health problems. Be sure to discuss your cancer risk and the best diet for you.

Sources: American Academy of Family Physicians, American Institute for Cancer Research, National Institute of Diabetes and Digestive and Kidney Diseases

© American Institute for Preventive Medicine

January 23, 2026
Salt Can Shake Up Your Health

Nutrition

This is one flavor enhancer you should do without.

Too much salt and sodium can lead to or worsen high blood pressure which raises the risk for heart disease and stroke. What is too much?

* More than 1,500 mg of sodium per day, or only half a teaspoon of salt, if you are over the age of 51, African American, or if you have high blood pressure, diabetes, or chronic kidney disease

* More than 2,300 mg of sodium a day for all others

Where’s the salt and sodium?

Table salt, of course. One teaspoon of salt (sodium chloride) has about 2,300 milligrams of sodium. But most of the sodium eaten comes from processed, packaged, and restaurant foods. The Centers for Disease Control and Prevention (CDC) found that about half of the sodium people eat comes from ten types of foods:

* Breads and rolls

* Cold cuts and cured meats

* Pizza

* Poultry

* Soups

* Sandwiches

* Cheese

* Pasta dishes

* Meat dishes

* Snacks

Shake Salt Out of Your Diet

Before refrigeration, salt served as a valuable way to preserve food. Unfortunately, in some people, high-sodium diets are linked to high blood pressure and an accumulation of fluid, called edema. (Salt is 40 percent sodium and 60 percent chlorine. Together they form sodium chloride.)

The taste for salt is acquired, not inborn. So it’s possible to wean yourself off salt with no ill effects. We’ve already suggested you make salt-free soups. Here are some other ideas.

* Put away your salt shaker, and forget about using it while cooking or at the table.

* Use less seasoned salt, soy sauce, barbecue sauce, and other salty condiments.

* Buy only unsalted varieties of snack foods.

* Avoid foods prepared with salt brine like pickles, olives, or sauerkraut.

* Limit foods like smoked fish, kippered herring, anchovies, sardines, and caviar.

* Prepare meals from fresh ingredients instead of relying heavily on commercial products that contain salt or other sodium compounds.

* When dining out, ask that foods be made to order, with no salt.

Assault on salt tips:

* Remove the salt shaker from the table. If you’ve been used to the taste of salt, give yourself time to adjust to the missing flavor.

* Buy fresh, rather than packaged and processed foods.

* Eat more home-prepared meals and less fast food, take-out, and restaurant meals.

* When you eat out, ask that salt not be added to your foods.

* Use little or no salt when cooking. Kosher salt and sea salt count.

* Read nutrition labels closely. Choose foods with the words “low sodium” or “no salt added.”

* Go easy on condiments, such as soy sauce, pickles, olives, ketchup, and mustard. Use ones lower in sodium.

Action Step

Spice up your life without salt. Use seasonings, such as bay leaf, marjoram, curry powder, garlic, and lemon juice for your meats. Add cinnamon, cloves, dill, rosemary, and tarragon to your vegetables.

© American Institute for Preventive Medicine

January 23, 2026