KTK-Nutrition

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 – ...

Now that the leaves are turning and summer crops are gone, purchase some healthy fall produce.    Some farmers’ markets are still open and if not, head to your local supermarket.   Here are some healthy choices for fall produce: (Adapted from:   9 Fall Produce Picks to Add to Your Plate ) Pumpkins – not just for carving but for eating.    Pumpkins are loaded with vitamin A, full of fiber, basically fat free, offers lots of potassium.   Make some pumpkin bread, pumpkin muffins.   Pumpkin pie does have some added sugar but also offers a lot of healthy nutrients. Sweet Potatoes – so many people avoid potatoes because they think they are fattening.   It is the add-ons like sour cream, that add the calories.   Sweet potatoes are low in fat but loaded with nutrients including vitamin A, vitamin C, potassium, and fiber.    When eating out, choose the baked sweet potato over the baked white potato for a nutrition boost.   E...

Are there foods that can fight inflammation?   In the nutrition classes I teach, students often ask what foods are anti-inflammatory.   Livestrong has a great article on Inflammation-Fighting Foods to Eat Every Day .   Another great resource is WebMD at: 11 Food Do's and Don'ts to Tame Inflammation Why fight inflammation?   Inflammation isn’t all bad as it is a way for our bodies to respond to an injury or infection.   But chronic inflammation can lead to more serious problems.   Inflamed arteries can make way for heart attacks or strokes.   Others try anti-inflammatory diets for help with arthritis pain.   What foods cause inflammation? Just as there are anti-inflammatory foods, there are foods that contribute to inflammation.   According to Livestrong, these foods include: o    Fried foods, especially foods fried in lard or hydrogenated oils. o    Foods high in added sugar such as candy, sugared soda.   L...