KTK-Nutrition

Turn on the TV and you’ll see endless ads about losing weight — but what if you’re trying to gain it? Whether you’re a young adult hoping to build muscle 💪 , trying to keep your weight while playing sports, or an older adult regaining lost pounds, healthy weight gain is absolutely possible — and it doesn’t mean loading up on junk food. Let’s look at smart, nourishing ways to add those extra pounds safely and deliciously. 🕒 1. Eat More Often You can only eat so much at one sitting. Adding mid‑morning, afternoon, and evening snacks helps you sneak in hundreds of extra calories throughout the day. Think of snacks as mini‑meals that keep your energy steady. 🥤 2. Drink Some Calories Liquid calories can be easier to handle than large meals. Older adults may enjoy Ensure® or Boost® for extra protein and nutrients. Try 100% juice , a smoothie with full‑fat milk , fruit, and veggies. (See: Are you drinking real juice or fake juice? ) A glass of whole milk adds about 150 calories! J...

Most of us g rew up hearing the old proverb, “an apple a day keeps the doctor away.” And while it sounds like simple folklore, modern nutrition research shows there’s real truth behind it. Fall is apple season, and with so many delicious varieties — tart Granny Smith, sweet Fuji, crisp Honeycrisp — it’s easy to forget that apples aren’t just tasty. They’re nutritional powerhouses packed with fiber, antioxidants, vitamins, and minerals that support whole‑body health. Growing up, many people believed apples didn’t offer much nutrition. But today’s science tells a very different story. Apples deliver fiber, vitamin C, potassium, quercetin, and polyphenols — a combination that supports heart health, digestion, blood sugar regulation, and even longevity. 🍏 Are Apples Really Nutritious? Absolutely. A medium apple provides a surprising amount of nutrition for just ~100 calories: 3–4 grams of fiber (mostly soluble, which helps lower cholesterol) Vitamin C for immunity and skin health ...

Dietary supplements are part of daily life for most Americans. As noted last week, supplement use continues to rise. According to the CDC (2021–2023): 👶 35.7% of kids ages 0–19 used supplements 👩‍🦳 Over 60% of adults ages 20+ used supplements 💊 38.7% of adults took two or more supplements daily Supplements can be helpful — but taking too much of certain vitamins and minerals, including calcium, can lead to unwanted side effects. While most multivitamins contain calcium in safe amounts, problems often arise from high‑dose calcium supplements or combining multiple products that contain calcium. This raises important questions: 👉 How much calcium do you actually need? 👉 Why is food the best source? 👉 What happens when you get too much from supplements? Let’s break it down. 📏 How Much Calcium Do You Need? Your body needs calcium — but only in the right amounts . Recommended Daily Calcium Intake Adults 19–50: 1,000 mg/day Men 51–70: 1,000 mg/day Women 51–70: 1,200 mg/day A...

Dietary supplements are everywhere — lining grocery aisles, filling online carts, and showing up in daily routines. And many Americans are taking them. According to the CDC , between 2021–2023: 👶 35.7% of kids ages 0–19 used supplements 👩‍🦳 Over 60% of adults ages 20+ used supplements 💊 38.7% of adults took two or more supplements daily Most people reach for supplements to boost health — filling nutrient gaps, supporting gut health, or improving energy. But while supplements can be helpful, taking certain vitamins or minerals in excess can lead to serious side effects. This week, we’re focusing on one supplement that deserves some caution: Vitamin B6. 🧠 Why Vitamin B6 Matters B vitamins are essential for keeping your body running smoothly. There are eight of them, and together they help: Turn food into energy ⚡ Support healthy blood cell formation 🩸 Protect DNA from damage 🧬 Vitamin B6 , in particular, plays a major role in: Protein, fat, and carbohydrate metabolism Bra...