Ah, the signs of summer--backyard BBQ's with my neighbors and best of all, constant sunshine! Which, inevetably gets me thinking about vitamin D. You may have heard about vitamin D and the role it plays in bone health. It's also known as the "sunshine" vitamin because it is synthesized in the skin through exposure to ultraviolet (UV) radiation from sunlight. Its main function is to aid in the absorption of calcium and phosphorous. But these days, very few of us get enough sunshine to make adequate vitamin D (and it's probably not the safest way to get your vitamin D anyway), so here are some tips for getting vitamin D in your diet.
What are sources of vitamin D? A few foods, such as the flesh of fatty fish, egg yolks from hens fed vitamin D (Eggbeaters egg substitute is also fortified with vitamin D), fortified milk products and fortified ready-to-eat cereals are sources of vitamin D.
How much vitamin D do I need per day? The Adequate Intake for children and adults up to age 50 is five micrograms per day (the amount in three ounces of baked salmon or two cups of fortifed fat-free milk). For adults ages 51 and beyond, this number increases to about 10-15 micrograms.
Although, a common source of vitamin D in the American diet is fortified milk, why not throw some salmon on the grill at your next summer BBQ to keep the variety alive? I especially love pairing salmon with fruit salsa made with fresh mangos, strawberries, onions and mint. Enjoy your vitamin D!
As the New Year approaches, I look forward to starting with a fresh, optimistic and "can-do" spirit, which helps the rejuvenation process as well as mental preparation to tackle the challenges that lie ahead in the coming year. Since I continuously strive to feel and look my best, I thought I would share my personal daily regimen that helps me focus and feel more in control of my life.
I hope that you too find these tips helpful and on your way to a "better you" in 2009!
Heading to the mall for those enticing holiday sales? Here's some good news that's sure to get you into the spirit of the season--while you shop, you can actually burn calories and avoid pitfalls of the food court at the same time. How, you might ask? A pedometer is a great device for measuring the number of steps you take while running errands, shopping or even exercising. One mile equals about 2,000 steps, so try setting a goal to walk 3 miles a day (~6,000 steps). This may seem like a lot, but try these simple tips while holiday shopping to stay active and avoid extra holiday pounds:
Navigating the food court can be just as important--and just as tricky--as walking to burn off unwanted calories. To ensure that you maintain your progress, here are some great tips to keep in mind:
Kasia
Registered Dietician, ConAgra Foods Kasia is a Registered Dietitian and a graduate of the University of Illinois at Chicago, where she obtained her Bachelor of Science degree... Read More |
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