KTK-Nutrition

You hear the word “fat” and you think you don’t want any fat in your diet.   But there are fats that are actually good for you.   Most people know olive oil, especially EVVO is a healthy oil.   Have you heard of omega-3 fats?   What are they?   What foods have them?   And why are omega 3 fats good for your health?    What are omega-3 fats?   Believe it or not, your body can’t make these fats.   We all know our bodies can certainly make fat as anyone who has gained weight knows.   But there are 2 fats your body can’t make, one is omega-3 and the other is omega-6 fats.   Both of these are called essential fats as you have to “eat them to get them”, your body can’t make them.   (I tell students in my class that “essential” means you have to “eat them to get them”.) There are actually 3 different types of omega-3 fats and you may have seen some of these mentioned in commercials.   o    EPA – eicosapentaeno...

But too many of us aren’t getting the calcium we need.   About 80% of teenage girls and 60% of teenage boys aren’t getting enough calcium in their diets. Most adults are also low in getting enough calcium taking in about 500-700 mg when they need 1000 mg of calcium a day.   The Dietary Guidelines recommend adults have 3 cups of milk or dairy servings every day.  How much calcium do you need each day? Probably more than you are getting.   The chart below shows how much calcium different age groups are getting.   If you aren’t drinking milk or having a yogurt at every meal, you are probably low in your calcium intake. Age Recommended Calcium (mg/day) Children 4-8 1000 Children/teens 9-18 1300 Adults 1000 Women over 50 and men over 70 1200 What foods provide calcium? Although some people take calcium supplements, calcium is best absorbed from food.   Dairy foods – ...