1 What You Need to Know About Women s Health: Tips for staying healthy
2 Calcium... What is Calcium? Calcium is a mineral needed for strong, healthy bones and teeth. It is also needed for healthy blood pressure, muscle contraction, and nerve function. Bone density reaches its highest point between 20 and 35 years old, so it is extremely important to get enough calcium in your diet while you are young. People who don t get enough calcium are at risk for osteoporosis. How Much Calcium Do I Need? Age Calcium (mg per day) years years 1000 Over 50 years 1200 What Foods Are Good Sources? Milk Yogurt Cheese Fortified Soy Milk Fortified Orange Juice Canned salmon & sardines Tofu Almonds What If I m Lactose Intolerant? There are plenty of ways to get enough calcium in your diet, even if you are lactose intolerant. Incorporate non-dairy calcium sources into your diet, such as fortified soy milk, fortified orange juice, tofu processed with calcium, canned salmon, and almonds. Drink lactose-free milk or take lactase enzyme supplements. Try cheeses like cheddar and Swiss, which are low in lactose. Slowly add small amounts of dairy products to your diet. You may be able to tolerate certain amounts of some foods. Consuming three servings daily of high calcium foods such as low fat milk or yogurt is an easy way to help meet your calcium needs. If you can t get enough calcium from food, you may need a calcium supplement. Talk to your health care provider or registered dietitian for more information.
3 & Vitamin D Why Do I Need Vitamin D? Vitamin D is a fat-soluble vitamin that helps your body absorb calcium, which is needed to build strong bones. Vitamin D is just as important for bone health as calcium, and many people do not get enough of it. New research suggests that people who get enough vitamin D have a lower risk of many chronic diseases, such as cancer, autoimmune diseases, cardiovascular disease, type II diabetes, and depression. How Do I Get Enough? Your body can actually produce vitamin D through sun exposure to your skin. Getting minutes of unprotected sun exposure daily is a great way to help your body get the vitamin D it needs. However, it s hard to get enough vitamin D from the sun during the winter months, even if you spend a lot of time outside. There are very few natural food sources of vitamin D. Most people need to eat foods fortified with vitamin D in order to get enough. If you can t get enough vitamin D from sun exposure or foods, you might need to consider taking vitamin D supplements. Talk to your healthcare provider or registered dietitian for more information. How Much Vitamin D Do I Need? What Foods Are Good Sources? Fatty Fish Eggs Cheese Fortified Milk Fortified Cereals Fortified Juice The current adequate intake level for vitamin D for adults under 50 is 200 international units (IU). However, recent research suggests that these recommendations are too low. Many people require as much as 800 IU of vitamin D each day to avoid deficiency.
4 Folic Acid What is Folic Acid? Folate is a B vitamin found naturally in many foods that helps your body make new cells. Folic acid is the man-made version of folate. It is added to many grain foods and is available in supplements. Why is Folic Acid Important for Women? Consuming enough folic acid keeps your blood healthy and prevents a type of anemia, a condition in which you don t have enough healthy red blood cells. Without enough red blood cells, your body doesn t get enough oxygen. This can cause fatigue, headaches, sore mouth, and pale skin. Folic acid is also important in preventing birth defects involving a baby s nervous system. One of these birth defects is Spina bifida, which causes paralysis and other disabilities. To prevent these birth defects, it is important for women to get enough folic acid long before they even consider starting to have children. How Much Do I Need? Most women need 400 micrograms (mcg) of folic acid each day. What Foods Are Good Sources? Beans, peas, & lentils Juices and fruits Soymilk Vegetables Nuts and seeds Fortified breakfast cereals Fortified bread, flour, pasta, and rice Should I Take a Folic Acid Supplement? For some women, the easiest way to be sure to get enough folic acid is to take a multivitamin supplement containing folic acid. Look for brands that contain 400 mcg folic acid, or 100% Daily Value.
5 Fiber What is Fiber? Fiber is the part of plant foods that your body cannot digest. It is found in fruits, vegetables, beans & legumes, nuts, and grains. High fiber foods help fill you up, and they tend to be low in calories and full of important nutrients. There are two types of fiber that are both essential for a healthy diet: soluble fiber and insoluble fiber. Soluble Fiber Foods high in soluble fiber help decrease blood cholesterol levels by binding some of the cholesterol in your digestive tract. A diet high in soluble fiber may lower heart disease risk. These foods may also help control blood sugar levels, which can be helpful in people with diabetes. High soluble fiber foods include: Beans, peas, & lentils Oats Barley Apples Carrots Plums Squash Insoluble Fiber Foods high in insoluble fiber keep your digestive system healthy and running smoothly. These foods help prevent constipation, and they may also prevent some cancers. Foods high in insoluble fiber include: Fruits and vegetables High fiber breakfast cereals Wheat bran Whole grains Beans, peas, & lentils How Much Do I Need? Aim for a goal of grams of fiber per day, with 5-9 grams from soluble fiber. Start slowly. Introduce one new high fiber food at a time, and get used to it before adding another. Drink plenty of fluids as you increase your fiber intake. Your body needs liquid to help the fiber move through your digestive system.
6 Fish Is Fish Good for Me? Yes! Eating more fish is an easy way for many women to improve their diets. Fish and shellfish are excellent sources of lean protein and are low in unhealthy saturated fat. What About Mercury? Mercury is an element in the environment that accumulates in streams and oceans. Fish absorb mercury from the water. Nearly all fish contain traces of mercury, but it builds up the most in larger, longer-living fish. In pregnant women, high levels of mercury in the blood can harm the developing nervous system of the fetus. Because of this, pregnant women and women who might someday become pregnant should avoid the types of fish that are high in mercury. High Mercury Fish to Low Mercury Fish and Shellfish to Eat: Salmon Canned light tuna Shrimp Pollock Catfish Tilapia Avoid: Shark Swordfish King Mackerel Tilefish How Much Is Safe? It is recommended that women eat up to 12 ounces (about 2 meals) of a variety of low mercury fish and shellfish each week. If you choose a fish that is not as low in mercury, such as albacore ( white ) tuna or tuna steaks, limit your serving of this fish to 6 ounces. If you happen to eat more fish than this one week, just cut back for the next week or two. The recommended amount per week should be your average intake.
7 Facts What are Omega-3 Fatty Acids? Omega-3 fatty acids are a type of fat found in fish that have numerous health benefits. Research is showing that diets rich in omega-3 fat may: Reduce the risk of heart disease and stroke Decrease inflammation Reduce hypertension Improve depression Decrease symptoms of rheumatoid arthritis Reduce cancer risk Good Sources of Omega-3 Fatty Acids: Salmon Sardines Tuna Herring Flax seed Canola oil Walnuts What About Supplements? If you choose supplements instead of fish, select one with 300-1,000 mg of EPA & DHA. Do not take more than 3 g of fish oil per day. Tips to Eat More Fish Substitute fish for another type of meal once or twice a week. Grocery shop for marinades or spices to use with fish. Try tuna salad on crackers for a snack. Prepare your fish by broiling, baking, or grilling instead of frying, since frying can add excess fat.
8 Caffeine... What is Caffeine? Caffeine is a mild central nervous system stimulant found in coffee, tea, chocolate, soda, and some prescription and non-prescription drugs. It can cause anything from mild alertness to anxiety, upset stomach, and insomnia. Caffeine can be habitforming, and many people who regularly consume caffeine experience withdrawal symptoms like headaches, drowsiness, and irritability when they cut it out. How Much is Safe? The key to safe caffeine consumption is moderation and common sense. For most healthy adults, about mg of caffeine per day is thought to be safe (one tall coffee has 260 mg). However, everyone responds to caffeine differently, and some people experience extreme symptoms even at moderate doses of caffeine. Item Caffeine 8 oz brewed coffee 100 mg 2 oz espresso 100 mg 6 oz latte or cappuccino 90 mg 250 ml Red Bull 80 mg 12 oz Mountain Dew 55 mg 16 oz bottle iced tea 48 mg 8 oz brewed tea 40 mg 12 oz cola 38 mg 1 oz dark chocolate 20 mg 12 oz Sprite or 7-Up 0 mg How Can I Reduce My Caffeine Intake and Still Have Energy? Substitute caffeine-free herbal teas, hot cider, or decaffeinated coffee for one or two cups of regular coffee or tea each day. Mix regular and decaf coffee, and gradually reduce the proportion of regular coffee. Scan the ingredients list on energy drink and soda labels. Limit drinks that contain caffeine and other similar ingredients such as guarana, green tea extract, kola nut, or yerba mate. If you are tired in the middle of the day, take a minute nap or go for a brisk 10 minute walk. Eat healthy, balanced meals or snacks every 4-6 hours.
9 & Sleep Why is Sleep So Important? Getting adequate sleep is as important to a healthy lifestyle as eating right and exercising regularly. How much sleep you get has a strong impact on your physical and mental health and your ability to function throughout the day. Sleep is a dynamic process that includes five separate stages that you pass through several times each night. These stages progress from stage 1, which is light sleep, to REM sleep, which is the most restorative sleep stage. What Happens When I Don t Get Enough Sleep? Nodding off in class Mood shifts and irritability Stress and anxiety Reduced immunity to common infections like colds and the flu Impaired memory Reduced ability to think logically Reduced decision making skills Increased likelihood of accidents due to impaired motor skills and coordination How Much Sleep Do I Need? Teenagers need about 9 hours of sleep each night. Adults typically need 7-8 hours. However, individual differences exist, and some people may need as few as 6 hours or as many as 10 hours. What Are Some Ways to Get More Sleep? Do not have any caffeine within 6 hours of going to bed. Stick to a sleep schedule. Go to bed at the same time each night and get up at the same time each morning. On weekends, try not to let this schedule get off by more than 2 hours. Instead of pulling an all-nighter before an exam, aim for at least 6 hours of sleep. Your memory and concentration will be much better. Limit alcohol, which prevents you from getting enough of the important REM sleep. Get 30 minutes of exercise daily, but not within 2 hours of bedtime. Limit naps to one hour and no later than 2 or 3 pm. Take time to relax before going to bed. If you continue to have difficulty sleeping, talk to your doctor.
10 Blood Pressure What Do I Need to Know About High Blood Pressure? High blood pressure, or hypertension, can lead to stroke, heart disease, and kidney disease. It affects one in four American adults, but since there are usually no symptoms, many don t even know they have it. How Do I Know if I Have High Blood Pressure? Have your blood pressure checked regularly by a medical professional. The following are the categories for blood pressure levels in adults: Category Systolic Diastolic Normal < 120 < 80 Pre-hypertension OR Stage 1 Hypertension OR Stage 2 Hypertension 160 OR 100 What Causes High Blood Pressure? While the cause of high blood pressure is unknown, contributing risk factors include: Age (>35) Family history Smoking Stress Obesity Drug abuse Race (African-American) Inactivity Alcohol use Diet high in sodium Rarely, hormonal contraception What Can I Do If I Have Hypertension? Healthy lifestyle behaviors promote healthy blood pressure. Many people are able to avoid or decrease the use of blood pressure medications by doing the following: Avoid tobacco. Nicotine raises blood pressure. Limit alcohol. Women should have no more than 1 drink per day. Exercise regularly. Engage in moderate to vigorous exercise for at least 30 minutes most days of the week. Manage stress. Take time each day to meditate, pray, relax, sleep, and take care of yourself. Eat right. Follow the principles of the DASH diet low fat, low sodium, whole grains, and lots of fruits and vegetables.
11 Smoking Cessation Why Stop Smoking? In addition to heart and lung disease, smoking can lead to ulcers, diabetes, infertility, miscarriage, pregnancy complications, osteoporosis, wrinkles, and bad breath. Studies show that about half of social smokers become daily smokers within a year. Of UVa students who have tried to quit using tobacco, 58% no longer use and 34% now use less than they did 2008 Health Behavior Survey from a random sample of 1,234 UVa students How Can I Fight the Urge? Staying smoke free can become a challenge. It s important that you are prepared for situations when you may feel the urge to smoke. Here s some tips that may help with the process. Identify triggers for smoking. Deep breathing and relaxation. The urge to smoke will often pass after a few minutes. Drink more fluids to help with dry mouth Distract yourself go for a walk or listen to music Ask for help coping from friends and family Monitor your use of coffee and alcohol Eat healthy and exercise Try alternatives such as sugarless gum, hard candy, or raw vegetables Look into nicotine replacement therapy to find out if it is right for you What Other Resources Are Available? UVa Office of Health Promotion, Smoking Cessation Call: QUIT NOW
12 Exercise Basics Why Exercise? The health benefits of exercise are well documented. People who exercise experience decreased disease risk, improved mood, weight management, more restful sleep, and numerous other benefits. How Much is Healthy? The American College of Sports Medicine (ACSM) recommends minutes of moderate to vigorous cardio 3-5 days per week to maintain health and reduce risk for disease. Additionally, the ACSM recommends 8-10 strength training exercises, 8-12 repetitions each, twice per week. Examples of strength training include weight lifting, push-ups, squats, pilates, and yoga. While it s important to get enough exercise, too much can be detrimental. Over-exercising can lead to trouble sleeping, depression, fatigue, muscle and bone injuries, and menstrual irregularities. If exercise feels compulsive, seek help. Exercise Tips If it s difficult for you to find time to exercise, try doing it in shorter 10-minute bursts throughout the day. Drink enough water to stay hydrated and eat enough food to keep you fueled. Without enough food and water, your workouts won t be nearly as beneficial. Take rest days during the week, and don t exercise if you are tired, sick or injured. Do activities that you like! If you don t like running or lifting weights, try a yoga or kickboxing class, or go for a walk or bike ride with a friend.
13 Alcohol Awareness How Alcohol Effects Us Essentially, alcohol is a drug Alcohol affects different people in different ways. While the effects of alcohol are determined predominantly by the amount of intake, some of the other characteristics that determine the way alcohol affects you include: Gender Mood Body Weight Type of Alcohol Full/Empty Stomach Speed of Consumption Use of Medication or Other Drugs Stay in the Pleasure Zone (PZ) If you choose to drink alcohol, maintaining about one drink per hour or less keeps you in the PZ, that relaxed, social, and happy state. Anything more and social skills decrease, judgment is greatly impaired, and undesirable behavior is probable. Alcohol and Academics Students who are out late partying often oversleep and miss classes. Someone who is hung over is more likely to sleep in or may be too sick to attend class. People who party several times a week can fall behind, Alcohol use can result in doing poorly on tests, papers, or projects, disciplinary issues, or other problems, including dropping out of school. A students average 3.1 drinks or less per week B students average 4.4 drinks per week C students averages 5.6 drinks per week D and F students average 9.5 drinks per week
14 Gynecological Health How can a Gynecological Health Care Provider help me? Schedule yearly gynecologic exams. Your clinician will help you to determine whether you need a pap test and/ or screening for sexually transmitted infections. Birth control options. If you are thinking about or currently are sexually active with a male partner, your clinician can help you explore pregnancy prevention options. Painful or irregular periods, pain with intercourse, or other gynecologic concerns. Your clinician can offer evaluation and treatment to help you feel better. Pregnancy preparation. Your clinician can help you prepare for a healthy and happy pregnancy. What can I do to prevent Sexually Transmitted Infections (STI s)? Use a condom with every act of vaginal or anal intercourse. Use a barrier method, such as a dental dam or condom, when performing oral sex. Consider receiving the HPV vaccine to reduce your risk of cervical cancer and genital warts. For more info: Checklist for Breast Health Get a clinical breast exam at least every 3 years Develop breast awareness so you will notice any changes upon self-examination. Ask your provider about when to get a mammogram.
15 Additional Health Tips Schedule yearly check-ups with your primary health care provider. This allows you to discuss any current health concerns and to receive a basic examination. Talk to your health care provider about screening tests such as a lipid profile if you have a family history of high cholesterol or a blood glucose test if you have a family history of diabetes. Brush your teeth at least twice a day, and floss daily. Schedule appointments with your dentist every 6 months for a check-up and teeth cleaning. Always wear your seatbelt both when driving and when riding in another vehicle as a passenger. Put on a helmet when you ride a bike. Install a working smoke detector on every level of your home and inside bedrooms. Change the batteries at least yearly. Use sunscreen. Make sure your every day lotion and facial cream contain protection. Check inside yourself about your relationships... Are they healthy? Are you being hurt physically or emotionally? Do they make you happy? Get your flu shot. The nominal cost outweighs a week spent in bed with a fever and chills! Feeling stressed? Talk it out with family, friends, or a therapist in Counseling and Psychological Services (CAPS).
16 400 Brandon Avenue Counseling and Psychological Services: General Medicine: Gynecology: Health Promotion: J:\Health Promotion\Self-Care\Women s Health Brochure 8-09.pub Rev. 1/10
Canada s Food Guide Jeopardy Drafted: July 2008 Revised: December 2012 Eating Well with Canada s Food Guide Veg & Fruit Grain Products Milk & Alternatives Meat & Alternatives Physical Activity Miscellaneous
Fat Facts That Can Help Your Heart Sally Barclay, MS RD LD Nutrition Clinic for Employee Wellness Most Common Risk Factors for Heart Disease High LDL (bad) cholesterol Smoking Low HDL (good) cholesterol
Healthy Eating 6 th grade Family & Consumer Sciences What are some reasons we eat? Hunger or Appetite Nutritional Requirements The Need For Energy Our Attitude towards a food Our Emotions The Smell, texture,
Preventive Care Recommendations THE BASIC FACTS MULTIPLE SCLEROSIS Carlos Healey, diagnosed in 2001 The Three Most Common Eye Disorders in Multiple Sclerosis Blood Pressure & Pulse Height & Weight Complete
Nutrition Information from My Plate Guidelines Note: This information was compiled from the website: http://www.choosemyplate.gov/ for participants in the 4-H Food Prep Contest 1/12/16. The information
SS-207-06 For more information, visit the Ohio Department of Aging web site at: http://www.goldenbuckeye.com and Ohio State University Extension s Aging in Ohio web site at: http://www.hec.ohio-state.edu/famlife/aging
How to Prevent Heart Disease Introduction Heart disease is the leading cause of death worldwide. You can reduce your risk of heart disease with healthy habits. This reference summary explains heart disease
Trying for a Baby Deciding to have a baby is a really exciting time and you will be thinking about many aspects of your life. You may take a look at your lifestyle and think about making some changes to
Name: Date: 1. One Purpose of the Dietary Guidelines for Americans (DGAs) is to a) Provide a science base for U.S. food and nutrition program policies - See page 6 b) Encourage everyone to eat a balanced
Providence Maternal Care Clinic: Nutrition, Exercise and Emotional Health Nutrition and Weight Gain You do not have to eat a lot more food during pregnancy. But it is important to eat the healthiest food
Healthy Eating During Pregnancy Pregnancy is a time of great change. Your body is changing to allow your baby to grow and develop. Good nutrition will help you meet the extra demands of pregnancy while
Healthy Eating You are what you eat! So before you even shop for food, it is important to become a well informed, smart food consumer and have a basic understanding of what a heart healthy diet looks like.
Nutritional Guidelines for Roux-en-Y, Sleeve Gastrectomy and Duodenal Switch Gastric Restrictive Procedures Phase III Regular Consistency The University of Chicago Hospitals Center for the Surgical Treatment
Presentation Prepared By: Jessica Rivers, BASc., PTS Presentation Outline Why should we care about our eating habits? Why is nutrition so important as we age? How do we know if we are eating healthy? What
Dietary Recommendations for Healthy Children Older Than 2 Years of Age 1. Nutritionally adequate diet consisting of a variety of foods. Increase dietary fiber by eating more whole grains, legumes, fruits
Introduction Eating well when pregnant is one of the first and best gifts you can give to your baby. What you choose to eat will influence your health and his. You might be unsure about what is right for
Making Healthy Food Choices Section 2: Module 5 1 Nutrition For Health What is healthy Tips on planning meals Making a shopping list/ Bulk orders Using WIC foods Cook and freeze What foods to choose How
Healthy Eating & Bone Health Basics GOAL: Participants will gain an understanding of the principles of MyPlate, including the importance of exercise. Each participant will be able to define healthy eating,
CHAPTER 4 Nutrition 51 Learning About Nutrition Nutrition Nutrition is how the body uses food to stay healthy. Good nutrition means that the body gets enough of the foods it needs to stay healthy. Poor
Nutrition (Pre-3 rd ) was written to educate young people, parents and teachers about where our food comes from. This guide provides nutrition facts, useful definitions, and additional websites for teachers
High blood sugars caused by steroids Your blood sugars are high because you are taking a medication called steroids. Steroids are used to: decrease swelling decrease the natural response of your immune
Calcium and Vitamin D: Important at Every Age National Institutes of Health Osteoporosis and Related Bone Diseases ~ National Resource Center 2 AMS Circle Bethesda, MD 20892-3676 Tel: (800) 624-BONE or
Nutritional Glossary This glossary provides nutrition information about the nutrients commonly found in fruits, vegetables, and other plant foods Each glossary definition has a long and a short version.
Calcium Introduction Calcium is a mineral found in many foods. The body needs calcium to maintain strong bones and to carry out many important functions. Not having enough calcium can cause many health
Your Guide to a Bone Healthy Diet Diet and exercise play critical roles in building and maintaining good bone health for people at every life stage from infancy through adulthood. The food that you eat
Jennifer Spring RD, LDN Outpatient Oncology Dietitian, North Carolina Cancer Hospital The top 10 causes of death in the United States include: #1 = Heart disease #2 = Cancer #3 = Stroke #6 = Diabetes Decades
HIGH FIBER DIET (Article - Web Site) August 20, 2003 Dietary fiber, found mainly in fruits, vegetables, whole grains and legumes, is probably best known for its ability to prevent or relieve constipation.
UW MEDICINE PATIENT EDUCATION PCOS Nutrition Eating for health when you have polycystic ovarian syndrome Eating to treat PCOS is not much different than how many people are advised to eat to be their healthiest.
DIABETES & HEALTHY EATING Food gives you the energy you need for healthy living. Your body changes most of the food you eat into a sugar called glucose. (glucose) Insulin helps your cells get the sugar
Eat This Not That! Subway 6 Turkey 280 calories 3.5 g Fat Fat Free Honey Mustard 30 calories 0 g Fat Subway 6 Tuna 530 calories 30 g Fat Chipotle Southwest 110 calories 10 g Fat Medium Skinny Latte with
Heart Healthy Living Objectives Understand basic functioning of the heart Understand cardiac risk factors Learn how to keep your heart healthy 2 How the Heart Works Muscular organ that pumps blood to your
Preconception Care: Things to Do before You Become Pregnant Planning a pregnancy with someone that you love can be exciting and rewarding. There are many things for you and your partner to consider before
Eating Healthy for Your Heart Kelly Cardamone, MS, RD, CDE, CDN Do You Know? According to the Centers for Disease Control and Prevention, 70% of all deaths in the United States are due to chronic diseases.
Nutrition and chronic kidney disease The foundation of kidney care. Table of Contents n Introduction n Why is proper nutrition so important? n What is the role of the registered dietitian? n Will I need
CARBS, FATS, FIBER & FADS FAD DIETS Carbohydrates The national recommendation for carbohydrate intake is 40% to 65% of our daily intake. Our requirements change depending on how active we are, our current
TABLE OF CONTENTS Self-Care Self-Care...3 The Major Food Groups...4 Meal Planning...9 Meal Planning Worksheet...12 Smart Shopper Worksheet...15 Personal Hygiene...17 Health Care...21 Medical Care Basics...23
Take Charge of Your Diabetes A Reinforcement Booklet for People With Diabetes Purpose and Acknowledgments This simplified and shortened overview of CDC s 1997 publication, Take Charge of Your Diabetes,
Nutrition During Pregnancy A balanced diet is a basic part of good health at all times in your life. During pregnancy, your diet is even more important. The foods you eat are the main source of nutrients
July 1, 2012 Welcome to our first newsletter which will address the issue of fiber in your diet. If you are not regular or are having difficulty going to the bathroom then you should consider eating more
Teaching Manual for the Dietary Guideline Placemats 1 Lesson #1: The Placemat Description: This lesson will provide an overview of the purpose and message behind the placemats. Things to bring to the lesson:
6 Steps to Lipo-Light and/or Lipo-Light Pro Success Optimize your Lipo-Light and/or Lipo-Light Pro results by: 1. Maintaining youy workout regimen. If you do not workout, walk for 30 minutes each day throughout
Nutrition is an important part of your cancer treatment. As you prepare for treatment, it is important to focus on eating a well-balanced diet so that your body is as healthy as it can be. When your body
5 Ways to Lower Your Blood Pressure Without Medication Hypertension strikes one in three American adults. Learn the top lifestyle strategies that can make a real impact on lowering your blood pressure.
Session 3 Eat Well & Keep Moving Principles of Healthy Living Eat Well & Keep Moving From L.W.Y Cheung, H. Dart, S. Kalin, B. Otis, and S.L. Gortmaker, 2016, Eat Well & Keep Moving, 3rd ed. (Champaign,
page 1 Folic Acid Q: What is folic acid? A: Folic (FOH-lik) acid is a B vitamin. It helps the body make healthy new cells. Folic acid and folate mean the same thing. Folic acid is a manmade form of folate.
Eating for Two healthy eating for pregnancy The best food and how much to eat. Nutrition during pregnancy C ontrary to popular belief, eating for two is not an excuse to fill up on just any food that takes
What is iron? Iron deficiency in children (8 years or younger) Iron is a mineral found in food that your body needs. It is bound to hemoglobin, which is an important part of red blood cells. Iron helps
Managing Menopause Menopause is a stage in a woman s life when the hormone levels of estrogen and progesterone decrease in the body. As hormone levels decrease, menstruation may be irregular and will eventually
Eating Well with Diabetes Cassie Vanderwall UW Health Nutrition Registered Dietitian Certified Personal Trainer Certified Diabetes Educator Outline What is Diabetes? Diabetes Self-Management Eating Well
Vitamins & Minerals Chart Vitamins & Minerals Functions Food Sources Water-soluble Vitamin B1-Thiamin Necessary to help the body maximizes the use of carbohydrate, its major source of energy. Essential
Iron and Phosphorus and Kidney Disease For people with kidney disease, it is important to get enough iron in the diet while not getting too much phosphorus. Kidney disease can cause problems with the growth
01 Balanced diet The Eatwell Plate What is a balanced diet? Your balanced diet will be specific to you it will depend on your age, your body weight and your gender. It also depends on how active you are.
1940 avenue road toronto, ontario M5M 4A1 p 416.385.9277 f 416.385.9266 www.ntnaturopathic.com Nutrition Tune-Up: Nutrition for Active Women We all know that daily exercise is essential for optimal health,
Dietary supplements Dietary supplements are intended to supply nutrients that are not consumed in adequate quantities from the diet. A dietary supplement is a taken orally and may contain vitamins, minerals,
Table of Contents Bone Mass... 1 Process of Bone Renewal... 2 Importance of Bone Mass... 3 Bone Mass and Osteoporosis... 4 Improving Bone Health... 5 Total Body Water... 6 Proper Hydration... 7 Monitoring
Menopause and Perimenopause What is menopause? What is perimenopause? Menopause is the point in a woman s life when she has not had a menstrual period for 1 year. Menopause marks the end of the childbearing
Chapter 4 to supplement or not to supplement What vitamins and minerals do I really need? What about other supplements herbal and botanical supplements, fibre and meal replacements, for example? CHAPTER
Dietary Management of Constipation What is constipation? Constipation is when you have infrequent bowel movements (less than 3 times per week). Symptoms of constipation can include: Straining or difficulty
High Blood Pressure and Chronic Kidney Disease For People With CKD Stages 1 4 National Kidney Foundation s Kidney Disease Outcomes Quality Initiative (NKF-KDOQI ) The National Kidney Foundation s Kidney
Teachers Notes The eatwell plate The eatwell plate is a pictorial food guide showing the proportion and types of foods that are needed to make up a healthy, varied and balanced diet. The plate has been
DIABETES MELLITUS By Tracey Steenkamp Biokineticist at the Institute for Sport Research, University of Pretoria What is Diabetes Diabetes Mellitus (commonly referred to as diabetes ) is a chronic medical
Plant Based Diet Christina Lichtinger, PharmD Plant based diets do not provide enough protein MYTH Dairy is required in the diet in order to consume enough calcium MYTH Sufficient Vitamin B12 is not available
DIETARY FAT BALANCING NUTRITION WITH FLAVOR AND VERSATILITY Proud to be certified by the American Heart Association s Heart-Check Food Certification Program. Heart-Check Food Certification does not apply
Preventing Heart Disease & Stroke What causes heart disease and stroke? high blood pressure high cholesterol diabetes smoking stress drinking too much alcohol not being physically active being overweight
Using the Nutrition Facts Label A How-To Guide for Older Adults Inside Why Nutrition Matters For You...1 At-A-Glance: The Nutrition Facts Label...2 3 Key Areas of Importance...4 Your Guide To a Healthy
Nutrition and Exercise During Pregnancy Introduction Healthy eating and exercising are important for a healthy pregnancy. This reference summary will give you tips on eating and exercising during pregnancy.
Understanding and Managing Your Triglycerides What are Triglycerides? There are several types are one of several types of fat in your body, and triglycerides are the most common. Along with LDL ( bad )
A patient s guide to High Blood Pressure. Information to help you stay healthy. Blood pressure is the force of blood pushing against the artery walls as it moves through the body. High blood pressure (also
Page 1 of 5 February is Healthy Heart Month 10 Minutes to a Healthier Heart Questions of the Heart Food for the Heart Dr. Oz video: Are You Having a Heart Attack? Source4women: Eating for a Healthy Heart
Healthy Eating for Diabetes What is diabetes and why is it important to manage it? Diabetes occurs when there is too much glucose in the blood. Learning how to manage your diabetes will help you feel better
managingdiabetes TM SELECTHEALTH WINTER 2015 Healthy Meals for Diabetes Your doctor can help you make a meal plan that fits your needs. Your meal plan tells you when to eat meals and snacks, how much to
Coping With Alcohol Withdrawal Central and North West London NHS Foundation Trust Addictions Services Alcohol withdrawal When a person is dependent on alcohol and suddenly stops drinking there are certain
Manage cancer related fatigue: For People Affected by Cancer In this pamphlet: What can I do to manage fatigue? What is cancer related fatigue? What causes cancer related fatigue? How can my health care
Nutrition and Chronic Kidney Disease National Kidney Foundation s Kidney Disease Outcomes Quality Initiative (NKF-K/DOQI ) The National Kidney Foundation is developing guidelines for clinical care to improve
For your bones and blood Vitamin K What is my blood vitamin K level and how does it compare to the recommended level? The vitamin K level in your blood was tested on: (Date) and the result was:. The normal
TOP 12 FOODS JESUS ATE WHAT WOULD JESUS HAVE EATEN? Over the past several years, with the increasing interest in eating and living healthier, the question about what Jesus might have eaten has become a
Making Ontario Schools Healthier Places to Learn Education Minister Gerard Kennedy October 20, 2004 RATIONALE FOR HEALTHIER SCHOOLS A candy bar or an apple? The choice is simple when you are a seven-year-old.
Useful contacts www.eatwellnotts.nhs.uk 01623 785183 Free support for smokers who want to stop: 0800 3897712 New Leaf Nottinghamshire The British Dietetic Association: http://www.bda.uk.com 0121 200 8080
The Health Benefits of Eating Fish By Beth Semmens R.D., L.D. Monongalia General Hospital YOU ARE WHAT YOU EAT NUTRIENTS FOUND IN FISH Omega 3 Fats Vitamin D High Quality Protein Selenium Low in Saturated
Getting Enough Fiber In Your Diet Does Not Have To Be Like This! What is Fiber? Fiber is indigestible carbohydrate found in plant foods, such as fruits, vegetables, and grain products. Your body cannot
Winter 14 Healthy Eating For Your Kidneys (For People Not on Dialysis) BC Provincial Renal Agency If you have kidney disease, you may need to change the food you eat. Changes will depend on your appetite,
Nutrition and Your Mental Health Rebecca Sovdi, Registered Dietitian Health Promotion and Disease Prevention Health Canada, FNIHB Nutrition and Your Mental Health l Healthy eating practices - influence,
High-iron diet What is iron? Iron is a mineral found in every cell of the human body. Iron helps to carry oxygen from our lungs, around our bodies, to our brain and our muscles. This helps to keep us physically
Managing Symptoms After Prostate Cancer Coping with Hormone Changes from Prostate Cancer Treatment It s a challenge to manage side effects from hormone changes Having prostate cancer is a challenge. Coping
Show Your LOVE! Steps to a Life offers many opportunities Take time to think about your goals for school, for your job or career and for your health Your physical and mental health are important in helping