How much calcium is my 12 year old son supposed to consume everyday and which foods contain calcium?
Twelve year old boys should consume 1300 mg of calcium daily. Milk and dairy products are particularly known for their calcium content. Mypyramid.gov states that a 12 year child should consume 3 cups in the milk group daily. In general, 1 cup is equal to 1 cup of milk or yogurt, 1½ oz of natural cheese or 2 oz of processed cheese. Other foods that contain calcium include cooked spinach, salmon and almonds.
How can I get more fiber into my diet?
Fiber is most commonly found in fresh fruits and vegetables, beans, legumes, oats, whole grains, nuts and flax seed. You can easily incorporate these foods in your diet by:
a. adding ground flax seed and berries to your oatmeal for breakfast.
b. choose whole grain bread, wheat pasta and brown rice instead of white bread, pasta and rice.
c. have a handful of nuts as a snack.
Should or shouldn't I get a vitamin D supplement?
The human body is able to synthesize vitamin D from sunlight. In the summer months around 15-20 minutes of sunlight exposure is sufficient to get adequate vitamin D. Excluding the summer months, people who live in the northern parts of the US and Canada don't get enough vitamin D from the sunlight. The few foods that contain vitamin D include milk, shrimp and salmon. The lack of vitamin D from the sunlight and the fact that only few foods contain vitamin D should encourage you to discuss the need to supplement with your medical provider. If or when choosing a supplement, vitamin D3 is said to be better absorbed.
My doctor told me I had high cholesterol. What diet changes can I make to decrease the amount I'm consuming?
When trying to decrease your blood cholesterol lever it's important to limit your cholesterol, saturated and trans fat intake. Cholesterol is found in foods such as meats, eggs and dairy products. Saturated fats are found in animal products, dairy products, coco oil, and palm oil. Trans fats can be found in some margarine as well as some processed foods such as crackers and cookies. Tips to decrease your intake include: avoid fried foods, limit eggs to 3 per week, use egg substitute rather than real eggs when possible, partially replace meat with legumes and beans, consume at least 2 servings of fish weekly (try to consume fish high in omega-3 such as salmon, mackerel, Atlantic herring or trout) and do not forget to read food labels.
Soluble fiber has also shown to help control blood cholesterol. Foods high in soluble fiber include, but are not limited to cereal with psyllium, ground flaxseed, dried dates, baked potato (with the skin), and kidney beans.
What fruits and vegetables are most beneficial for my health?
The fruits and vegetables that are most nutritious are usually those deepest in color. A few of the most nutritious vegetables include tomatoes, peppers, spinach, carrots, broccoli, sweet potato, onions, and garlic. A few of the most nutritious fruits are papayas, watermelon, orange, berries, grapefruits, and kiwi. It's also important to remember that variety is key and that most fruits and vegetables are quite nutritious.
