1 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?
2 CHAPTER 4 t o s u p p l e m e n t o r not to supplement Vitamins and minerals are important for good health at any age. But some become even more important as you get older particularly vitamins B6, B12, C and D, as well as folate, calcium and magnesium. You can get enough of most of these vitamins and minerals by eating the foods recommended in Canada s Food Guide (Appendix B). For some vitamins and minerals, however, you may need to take a good multivitamin/mineral supplement or eat fortified foods (foods with added vitamins and minerals). Remember, however, that a supplement is intended to add to what you eat, not to replace healthy eating. Remember, too, that it s easy to get carried away with the latest fad. New research comes out practically every day on the benefits of different vitamins, minerals and other supplements, and you may be feeling overwhelmed by ads on TV and in newspapers telling you about the latest miracle. Before jumping on the latest bandwagon, consult with your doctor or a dietitian. (Try Dial-A-Dietitian. See the back cover for contact information.) Also read Chapter 10, How do I know I am getting reliable information?, for tips about how you can tell if a product is good for you to take. What vitamins and minerals do I really need? Vitamin B12 Your body needs vitamin B12 to form healthy red blood cells and to keep your nervous system the control centre of your body working normally. This vitamin helps you feel energetic and alert. When you were young, your body could obtain all the vitamin B12 it needed from natural sources, including meat, fish, poultry, eggs, milk, yogurt and cheese. But as you get older, your body does not absorb vitamin B12 as well.
3 CHAPTER 4 t o s u p p l e m e n t o r not to supplement Anyone over age 50 needs about 2.5 mcgs of B12 a day. Because many people over that age do not absorb the vitamin very well, we recommend that you eat foods fortified with B12, such as veggie meats (tofu patties, for example) and fortified soy beverages, or take a multivitamin/mineral that contains B12. Vitamin B6 Vitamin B6 functions much like B12, except that it also helps maintain your blood glucose (also called blood sugar, your body s main source of energy) within a normal range. Good sources of vitamin B6 include: green beans beef, chicken, fish bananas fortified cereals. However, many seniors do not get enough vitamin B6 through the foods they eat. If you are not eating many foods that contain B6, or you are not eating much in general, we recommend you take a multivitamin/mineral supplement with B6. Folate/folic acid Folate is another B vitamin. Folic acid is the form of folate found in vitamin supplements. If you do not get enough folate, you may not form enough red blood cells. This Which multivitamin/ mineral supplement is the best? Choose a multivitamin/ mineral that is specifically intended for people over 50 and take it as directed. Some people assume that, when it comes to vitamins, more is always better and they will take more than the recommended dose. But you can get too much of a good thing. Large amounts of certain vitamins and minerals can be harmful to your health. 46 to supplement or not to supplement
4 Are you getting enough calcium? The BC Dairy Foundation s Calcium Calculator will tell you how much calcium you are getting from your diet. Go to or call can lead to the blood condition called anemia, which will make you feel very tired. Folate may also help prevent some types of cancer. Seniors need 400 mcgs of folate a day. The best way to get that amount is to eat foods high in folate, such as beans, lentils, dark green leafy vegetables, fruits, nuts and seeds. If you do not eat these high-folate foods regularly, we recommend you take a multivitamin/mineral with folic acid. Calcium and vitamin D Calcium works together with other bone-building nutrients particularly vitamin D, which helps your body absorb calcium to maintain strong and healthy bones and teeth. Eating foods rich in calcium and vitamin D throughout your life, combined with regular physical activity, will help prevent osteoporosis. With osteoporosis, your bones become smaller, more fragile and more likely to break. In Canada, one in four women and one in eight men over the age of 50 has osteoporosis. (See Chapter 5 for more about osteoporosis.) Recent studies have also shown that eating foods rich in calcium and vitamin D will help protect against muscle weakness, which in turn will help prevent falls. Seniors should consume 1200 mgs of calcium and 600 international units (IU) of vitamin D a day from food sources and/or supplements. If you already have osteoporosis, your doctor may recommend even higher amounts of calcium and vitamin D. An easy trick Even if you take a calcium supplement, you should not stop eating calcium-rich foods! One easy way to add calcium and other important nutrients to your diet: sprinkle some skim-milk powder over your cereal or mix it into your soup.
5 CHAPTER 4 t o s u p p l e m e n t o r not to supplement Including milk, yogurt and cheese every day is the easiest way to make sure that you get the recommended amount of calcium. Other good sources of calcium include: soy beverages and orange juice fortified with calcium firm tofu made with calcium sulfate salmon and sardines with bones, and almonds and sesame seeds. Vegetables such as turnip greens, bok choy, kale and broccoli also provide calcium, but in smaller amounts. The major source of vitamin D is sunlight. However, because Canada is a northern country, it can sometimes be hard for you to get as much sunlight as you should. About 15 minutes of sunlight twice a week between April and September is enough for your body to make vitamin D. But from October to March, the Canadian sunlight is too weak, and you need to look for other sources of vitamin D. Good sources of vitamin D include: Watch Out! Avoid calcium supplements made from bone meal, dolomite, fossil or oyster shells because they may contain lead. Avoid coral calcium if you are allergic to shellfish. foods fortified with vitamin D, such as milk, soy beverages and margarine oily or fatty fish, such as salmon, eulachon and herring fish liver oils, and egg yolks. Because many seniors do not get the recommended amount of vitamin D from the food they eat, Canada s Food Guide recommends seniors take a vitamin D supplement of 400 IU a day. Because many seniors also do not get enough calcium
6 from their diets, we suggest you talk with your doctor or a dietitian. (Try Dial-A-Dietitian. See the back cover for contact information.) Your doctor or a dietitian can help you determine if you are getting enough calcium and can also tell you whether you need a calcium supplement in addition to a vitamin D supplement, and how much you should take. If your doctor or dietitian says you should take a calcium supplement, then you must be careful to choose the right one. We recommend choosing either calcium carbonate or calcium citrate in whatever form you like: chewable, liquid or caplet/ tablet. Antacids, made from calcium carbonate, are fine too. Many calcium supplements also include vitamin D. Do not take more than 500 to 600 mgs of calcium at any one time. Try a different brand or a different form of calcium if you experience stomach upset, constipation or nausea. Take your calcium with plenty of water. If you choose to take calcium carbonate, take it with your meals or immediately after eating. Calcium citrate is absorbed well at any time. Vitamin C and vitamin E Vitamin C helps your body form collagen, something it needs to make skin, tendons, ligaments and blood vessels. It is essential, too, for healing wounds and for repairing and maintaining bones and teeth. Vitamin C is also along with vitamin E what is known as an antioxidant. Antioxidants are substances that block some of the damage caused by free radicals, which are created when your body transforms food into energy. Antioxidants may also help prevent cancer and heart disease. Smokers If you smoke, you need more vitamin C than non-smokers. Try to add an extra serving of fruit or vegetables high in vitamin C every day. If you re ready to quit, help is available. Call QuitNow at or visit to supplement or not to supplement 49
7 CHAPTER 4 t o s u p p l e m e n t o r not to supplement The recommended daily amount of vitamin C is 90 mgs (for men) or 75 mgs (for women), with an additional 35 mgs for smokers. The recommended daily amount of vitamin E is 15 mgs for both men and women. Good sources of vitamin C include: oranges and orange juice apple juice kiwi fruit strawberries broccoli Brussels sprouts red and green peppers, and potatoes and tomatoes. Good sources of vitamin E include: vegetable oils wheatgerm nuts and nut butters (like peanut butter) sunflower seeds sweet potatoes, and leafy greens papayas and avocadoes You can take too much! A multivitamin/mineral is most likely all your body needs. However, if you choose to take more vitamin C, be careful. You should take no more than 2000 mgs of vitamin C a day. In addition, recent studies show that vitamin E supplements do not appear to be necessary for most Canadians. You most likely get enough vitamin E through your diet. If you do take a vitamin E supplement, make sure it is no more than 1000 mgs a day. 50 to supplement or not to supplement
8 If you are not eating a variety of foods, or you are not sure about how well you are eating, talk with your doctor or a dietitian. (Try Dial-A-Dietitian. See the back cover for contact information.) He or she may recommend a vitamin/mineral supplement. Iron Iron helps to carry oxygen to all parts of your body so you can move and breathe efficiently. Too little iron can lead to irondeficiency anemia, which makes you feel tired and irritable. However, too much iron can be bad for you, too. As a senior, you should get 8 mgs of iron a day from your food. If you are a vegetarian, you should try to consume about 14.4 mgs of iron a day. Not all iron is created equal. Your body absorbs heme iron, which is found in beef, organ meats (kidney, liver, heart), lamb, pork, veal, chicken, turkey and fish, better than non-heme iron, which is found in grains, dried beans, nuts, seeds, vegetables, fruit and eggs. But both are important sources of iron. If you are a vegetarian, you should make an extra effort to eat lots of iron-rich foods. Eating foods high in vitamin C, such as oranges and orange juice, can help your body absorb non-heme iron. Do not take an iron supplement in addition to your multivitamin/mineral unless your doctor tells you to. Instead, concentrate on healthy eating. Eating a variety of foods and taking a multivitamin/mineral will, in most cases, ensure you get all the iron you need. Magnesium Your body needs magnesium to help maintain your muscles and nerves, keep your heart rhythms steady and control your blood pressure. Good sources of magnesium include: spinach legumes, such as beans and peas nuts and seeds to supplement or not to supplement 51
9 CHAPTER 4 t o s u p p l e m e n t o r not to supplement whole grains meats fruits, and dairy products. Senior men need 420 mgs of magnesium a day. Senior women require 320 mgs a day. Some calcium supplements contain added magnesium because it was thought to help reduce the risk of hip fracture. However, this has not been proven by recent research. Healthy eating will make sure you get all the magnesium your body needs. What about other supplements herbal and botanical supplements, fibre and meal replacements, for example? Herbal and botanical supplements Plants and other natural products have been used for thousands of years to maintain health and treat illness, and many are helpful. However, you should never assume that just because a health product is natural it is automatically safe. Like conventional drugs, herbal medicines and other natural products may have potentially serious side effects or trigger allergic reactions. These supplements may also affect how your prescription drugs work. Talk to your doctor before you take any supplements, including herbal or botanical supplements, Chinese, Ayurvedic or other traditional medicines. You should do this especially if you have a medical condition. Your doctor can tell you which supplements may be helpful, which may have negative side effects and how the supplements will interact with any medications you may be taking. You should also speak with your pharmacist before taking any supplements.
10 If you do decide to use an herbal or natural product, always look for the Natural Products Number or NPN. This number indicates that the product meets Health Canada manufacturing and safety standards. Fibre Many seniors take fibre supplements to help with constipation. However, they should be used as a last resort only. First, try changing what you eat. If that does not work, talk to your doctor about whether a laxative would be a good idea and which laxative is best for you. (See Chapter 6, What should I eat if I m constipated? for more information.) Liquid nutritional supplements Liquid nutritional supplements (often called meal replacement drinks) can be convenient, but they are better as a nutritious snack than as a meal. If you think you might need a liquid nutritional supplement, talk to your doctor and then see a dietitian for a nutrition assessment. (Try Dial-A-Dietitian. See the back cover for contact information.) Before you have surgery Tell your doctor about any vitamins, minerals, herbal medicines and anything else you are taking to supplement your diet. Supplements can cause difficulties before, during and after surgery by causing your blood pressure or heart rate to go up or down. They may also lead to too much bleeding. Your doctor may ask you to stop taking the supplements several weeks ahead of your surgery. to supplement or not to supplement 53
11 Healthy Eating Quiz #3 True or False? 1. All seniors need a multivitamin/mineral. true. Look for a multivitamin/mineral intended for people over 50. There are some nutrients we might not get enough of from our food alone, especially vitamins D and B All seniors need a calcium supplement. False. If you are eating calcium-rich foods at every meal, you may not need to take a calcium supplement. But because many seniors do not get enough calcium or vitamin D (which helps our bodies absorb calcium), we recommend you talk to your doctor or a dietitian about your current eating habits and whether you should take a calcium supplement. 3. You can never take too much vitamin C. False. You can usually get all the vitamin C you need by eating lots of vegetables and fruit and taking a multivitamin. If you decide to take more vitamin C, keep it to 2000 mgs or less a day. More than 2000 mgs is too much. 4. Herbal supplements must be safe because they re natural. not always. If you are taking drugs for a medical condition, an herbal supplement may actually cause harm. Check with your doctor before taking any kind of supplement beyond a multivitamin/mineral and calcium with vitamin D. 54 to supplement or not to supplement
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
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.
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
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
Vitamin supplements and you Guidance for pregnant or breastfeeding women, babies and young children Health Improvement About this leaflet Vitamins are really important they are essential nutrients that
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.
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 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
LARGE GROUP PRESENTATION: PRESENTER S NOTES Introduce yourself. Welcome! We are so glad you are here to learn about fruits and vegetables. Icebreaker Handout: Fruit or Vegetable: Parts of Many Words Read
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
Iron and haemoglobin Why iron and haemoglobin are important Meet Kylie Kylie is a blood donor. Kylie knows that having a healthy iron enriched diet will help restore the iron removed with blood donation.
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
Material AICLE. 5º de Primaria.: Food and nutrition (Solucionario) 3 SOLUTIONS Activity 3. Listen to the following audio and complete this chart. Then, check your answers using the information in activity
BONE HEALTH FOR LIFE Easy-to-Read Information for Patients and Families U.S. Department of Health and Human Services National Institutes of Health National Institute of Arthritis and Musculoskeletal and
CHILD CARE DIPLOMA Course Sample Unit CHP2 Providing for children s physical needs inclusive of health and safety The Statutory framework for the EYFS is a requirement for all registered early years providers.
2 The symptoms of HIV infection Saleema s story HIV infection and HIV disease The first weeks of HIV infection The quiet stage of HIV infection The beginning of HIV disease Answering Saleema s questions
Calcium Calcium is important for people of all ages for good health. This handout explains how to meet your daily calcium needs. Calcium is a mineral that helps form and maintain healthy bones and teeth.
High Blood pressure and chronic kidney disease For People with CKD Stages 1 4 www.kidney.org National Kidney Foundation's Kidney Disease Outcomes Quality Initiative Did you know that the National Kidney
Take Control Nutrition Tools for Diabetes 50/50 plate Portions Servings Eat more Vegetables Especially non starchy vegetables Choosing Foods to manage blood glucose Select a variety of colors and types
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
Cancer Treatment Centers of America Healthy Diet & Lifestyle for Cancer Presented to: Juneau Community Presented by: Stephanie Paver, RD, CSO, CNSC Date: 7/15/13 Introduction Nutrition/Lifestyle matter
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
Ready, Set, Start Counting! Carbohydrate Counting a Tool to Help Manage Your Blood Glucose When you have diabetes, keeping your blood glucose in a healthy range will help you feel your best today and in
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
23 chapter 5 Food Groups To Encourage OVERVIEW Increased intakes of fruits, vegetables, whole grains, and fat free or low fat milk and milk products are likely to have important health benefits for most
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
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
simple steps give you for good bowel health This booklet contains simple steps you can take to help achieve good bowel health. This is important to everyone, as these small changes will help your digestive
Gaining Weight for Athletes Prepared by Jenn Van Ness, ATC June 2008 Gain Weight the Healthy Way To gain one pound, you need to eat approximately 500 more calories a day. Approximately one pound of fat
Diet and Arthritis Dr Áine O Connor Nutrition Scientist British Nutrition Foundation Outline Background What is arthritis? What are the common forms? Body weight and arthritis Diet and arthritis Nutrients
Information About Fibre Food Sources of Fibre Fibre includes all parts of plant foods that your body can't digest or absorb. Fibre is also known as roughage or bulk. Insoluble fibre helps promote regularity
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.
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
MEDICATION GUIDE (ak-tō-plus-met) (pioglitazone hydrochloride and metformin hydrochloride) tablets Read this Medication Guide carefully before you start taking and each time you get a refill. There may
1 Your Cholesterol Lowering Guide Cholesterol plays a vital role in the day-to-day functioning of your body. However, too much cholesterol in the blood can affect your heart health. The good news is that
Fad Diets & Healthy Weight Management GOAL: Participants will gain an understanding of the principles of weight management, including the dangers of fad dieting, healthy weight gain, and weight loss. Each
Eat More, Weigh Less? How to manage your weight without being hungry 607 calories 293 calories Department of Health and Human Services Centers for Disease Control and Prevention Can you weigh less without
GUIDE TO THE FORMAT OF PROPOSED FDA 4 CLAIM LEVELS 1 Product Component Disease Orange Juice Calcium Osteoporosis Pasta Sauce Lycopene (20 mg) Certain cancers, including prostate cancer in men Breakfast
Why are Vitamin and Mineral Supplements so Important Before and after Bariatric Surgery? 6/4/2014 1 All About Vitamins Reminder for those in Pre-Surgery or Supervised Weight Loss Program 1. Liver reduction
MayoClinic.com reprints This single copy is for your personal, noncommercial use only. For permission to reprint multiple copies or to order presentation-ready copies for distribution, use the reprints
Food Sources of Fibre Information About Fibre Fibre includes all parts of plant foods that your body can't digest or absorb. Fibre is also known as roughage or bulk. Insoluble fibre helps promote regularity
Center for Young Women s Health www.youngwomenshealth.org Fad Diets vs Healthy Weight Management: A Guide for Teens Fad diets are marketed as quick ways to lose weight. The most popular fads tend to change
Nutrition for Multiple Sclerosis Presenter: Kari McDougall Nutrition & Multiple Sclerosis Several theories exist as to what causes MS, such as viruses, bacteria, autoimmunity & metabolic disorders, heredity,
Healthy eating for pregnancy In this booklet: Important nutrients during pregnancy Weight gain Foods to avoid Pregnancy-related health concerns Frequently asked questions York Region Support Programs This
Lap-Band Instructions Post-op Diet Now That I ve Had Surgery, What Do I Eat Liquid Diet *(1-2 weeks post-op) The goal during this phase is to protect the small stomach pouch. Only liquids can be tolerated
V O L U M E 5, N U M B E R 8 V O L U M E 5, N U M B E R 8 Health Bulletin NEW YORK CITY DEPARTMENT OF HEALTH AND MENTAL HYGIENE #42 in a series of Health Bulletins on issues of pressing interest to all
Source: U.S. Department of Agriculture, Center for Nutrition Policy and Promotion. Provided by Cattlemen s Beef Board and National Cattlemen s Beef Association. May be duplicated for instructional purposes.
PART1: Sodium and Hypertension Jeff Whittle, MD, MPH Staff Physician, Clement J. Zablocki VA Medical Center Professor of Medicine, Medical College of Wisconsin Lifestyle and Blood Pressure LIFESTYLE CHANGE
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
PART 5 INTRO TO EATING WITH DIABETES When you have diabetes be careful about what you eat to help you control your blood sugar. Foods are in three main groups: Carbohydrates (Carbs) Higher Carbohydrates
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
Ready, Set, Start Counting! Carbohydrate Counting a Tool to Help Manage Your Blood Glucose When you have diabetes, keeping your blood glucose in a healthy range can help you feel your best today and in
Milk Allergy Cows milk allergy affects around 3 6% of (3 6 in every 100) infants and young children who usually start to have symptoms in their first few months. This causes many health problems and is
Ideas Meal and planning tips for to fit eating your budget together Here is a plan to help you make the most of your food budget to promote health and well being for you and your family. Try working through
High Blood Pressure and Chronic Kidney Disease For People with CKD Stages 1 4 www.kidney.org National Kidney Foundation's Kidney Disease Outcomes Quality Initiative Did you know that the National Kidney
National Institute on Aging AgePage Healthy Eating After 50 Food just doesn t taste the same anymore. I can t get out to go shopping. I m just not that hungry. Sound familiar? These are a few common reasons
WATER SOLUBLE VITAMINS BY: SHAMSUL AZAHARI ZAINAL BADARI DEPARTMENT OF RESOURCES MANAGEMENT AND CONSUMER STUDIES FACULTY OF HUMAN ECOLOGI UNIVERSITI PUTRA MALAYSIA WATER SOLUBLE VITAMINS Include vitamin
FOOD FOR THOUGHT Diet and Nutrition for Adults Living with Crohn s Disease & Ulcerative Colitis www.crohnsandcolitis.ca So you or someone you know has been diagnosed with either Crohn s disease or ulcerative
For more information about the Northern Nutrition Association, please contact us at email@example.com Contact Us Email us at firstname.lastname@example.org Bringing home healthy foods is the first step in healthy eating!
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
How to Increase Volume in Your Meals By adding certain types of food to your diet and drinking more water, you can actually increase the amount of food you eat, while staying within your fat gram and calorie
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.
Recommended Dietary Guidelines for Sleeve Gastrectomy Similar to any weight loss operation, patients undergoing sleeve gastrectomy should undergo a thorough preoperative nutrition assessment and instruction
Your liver shrinkage diet prior to surgery (Diet Option) Introduction All people who need obesity surgery have a large fatty liver, which causes difficultly for the laparoscopic surgery. Therefore, before
1 has been in the news frequently this past year, including an article in The New York Times on November 16, 2009. So what is this vitamin? Why is it important? Most people have heard that vitamin D is
University Hospitals of Leicester NHS Trust Carbohydrates A guide to carbohydrate containing foods for people with diabetes This information is designed to help you to understand how carbohydrates affect
Dietary advice for people starting treatment for Hepatitis C Information for patients Sheffield Dietetics Do I need to follow a special diet? You don t need to have a special diet but you should try and
Nutrient Reference Values for Australia and New Zealand Questions and Answers 1. What are Nutrient Reference Values? The Nutrient Reference Values outline the levels of intake of essential nutrients considered,
A GUIDE TO HELP PLAN, PURCHASE & PREPARE YOUR OWN HEALTHY FOOD. FOOD SENSE HEALTHY MEALS ON A BUDGET You ll be surprised at how affordable, delicious & convenient your own meals can be! the Great Plate:
Management Strategies for Patients/Clients What is cholesterol? Cholesterol is a type of lipid or fat that is essential to the body. It plays a role in the manufacture of cells as well as hormone production.
Prevention Series Prostate Cancer How to reduce your risk Let's Make Cancer History 1 888 939-3333 www.cancer.ca Prostate Cancer How to reduce your risk Prostate cancer is the most common cancer in Canadian
Oxford University Hospitals NHS Trust Women s Health The Menopause and Subtotal Hysterectomy Information for patients The menopause At the menopause the ovaries stop working. This means that the female
Colonoscopy Preparation - Standard Please note: If your appointment is before 8 am please contact: 303.604.5000 Please read ALL the following information regarding your upcoming procedure (both front and
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
Detox Menu Guide We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising moderately will help boost your results and
Carbohydrate Counting This booklet is designed to provide information on carbohydrate counting for people managing their diabetes with insulin This booklet was given to you by: Name: Contact Tel No: Introduction
Dietary Fiber Introduction Fiber is a substance in plants. Dietary fiber is the kind of fiber you get from the foods you eat. Fiber is an important part of a healthy diet. Fiber helps get rid of excess
Page 1 The goal of Carbohydrate Counting is to make clear to you which foods affect your blood glucose and then to spread these foods evenly throughout the day (or to match insulin peaks and durations).
Your Guide to Peritoneal Dialysis Module 5: 6.0959 in Keeping Healthy Clinic Visits Regular clinic visits are arranged by your care team to track your progress, making sure that you are getting the best
Salt and High Blood Pressure A Guide to Reducing Dietary Sodium Intake A Look at the DASH eating plan My Plate Basics Sodium is a mineral element most commonly found in salt (sodium chloride) Sodium occurs
WORLD HEALTH ORGANIZATION Regional Office for Europe Nutrition and Food Security Healthy Eating during Pregnancy and Breastfeeding Booklet for mothers 2001 EUR/01 5028598 ORIGINAL: ENGLISH UNEDITED E73182