Nutrition for Children

HELPING YOUR KIDS EAT HEALTHIER


Healthy eating can stabilize children’s energy, sharpen their minds, and even out their moods. While peer pressure and TV commercials for junk food can make getting kids to eat well seem impossible, there are steps parents can take to instill healthy eating habits without turning mealtimes into a battle zone. By encouraging healthy eating habits now, you can make a huge impact on your children’s lifelong relationship with food and give them the best opportunity to grow into healthy, confident adults.
Developing healthy eating habits
Children develop a natural preference for the foods they enjoy the most, so the challenge is to make healthy choices appealing. Of course, no matter how good your intentions, it’s always going to be difficult to convince your eight-year-old that an apple is as sweet a treat as a cookie. However, you can ensure that your children’s diet is as nutritious and wholesome as possible, even while allowing for some of their favorite treats.
The childhood impulse to imitate is strong, so it’s important you act as a role model for your kids. It’s no good asking your child to eat fruit and vegetables while you gorge on potato chips and soda.
Top tips to promote healthy childhood eating
Have regular family meals. Knowing dinner is served at approximately the same time every night and that the entire family will be sitting down together is comforting and enhances appetite. Breakfast is another great time for a family meal, especially since kids who eat breakfast tend to do better in school.
Cook more meals at home. Eating home cooked meals is healthier for the whole family and sets a great example for kids about the importance of food. Restaurant meals tend to have more fat, sugar, and salt. Save dining out for special occasions.
Get kids involved. Children enjoy helping adults to shop for groceries, selecting what goes in their lunch box, and preparing dinner. It's also a chance for you to teach them about the nutritional values of different foods, and (for older children) how to read food labels.
Make a variety of healthy snacks available instead of empty calorie snacks. Keep plenty of fruits, vegetables, whole grain snacks, and healthy beverages (water, milk, pure fruit juice) around and easily accessible so kids become used to reaching for healthy snacks instead of empty calorie snacks like soda, chips, or cookies.
Limit portion sizes. Don’t insist your child cleans the plate, and never use food as a reward or bribe.
How can I get my picky child to enjoy a wider variety of foods?
Picky eaters are going through a normal developmental stage, exerting control over their environment and expressing concern about trusting the unfamiliar. Many picky eaters also prefer a “separate compartmented plate,” where one type of food doesn’t touch another. Just as it takes numerous repetitions for advertising to convince an adult consumer to buy, it takes most children 8-10 presentations of a new food before they will openly accept it.
Rather than simply insist your child eat a new food, try the following:
Offer a new food only when your child is hungry and rested.
Present only one new food at a time.
Make it fun: present the food as a game, a play-filled experience. Or cut the food into unusual shapes.
Serve new foods with favorite foods to increase acceptance.
Eat the new food yourself; children love to imitate.
Have your child help to prepare foods. Often they will be more willing to try something when they helped to make it.
Limit beverages. Picky eaters often fill up on liquids instead.
Limit snacks to two per day.
Persuading children to eat more fruit and vegetables
Making mealtimes playful can mean healthier eating for your kids. Here are some fun, creative ways to add more fruit and vegetables to your child's diet:
Top a bowl of whole grain cereal with a smiley face: banana slices for eyes, raisins for nose, peach or apple slice for mouth.
Create a food collage. Use broccoli florets for trees, carrots and celery for flowers, cauliflower for clouds, and a yellow squash for a sun. Then eat your masterpiece!
Make frozen fruit kabobs for kids using pineapple chunks, bananas, grapes, and berries.
Go food shopping with your children. Let them see all the different fruits and vegetables and have them pick out new ones to try.
Try fruit smoothies for a quick healthy breakfast or afternoon snack.
Add vegetables and fruits to baked goods – blueberry pancakes, zucchini bread, carrot muffins.
Add extra veggies to soups, stews, and sauces, grated or shredded to make them blend in.
Keep lots of fresh fruit and veggies washed and available as snacks. Apples, pears, bananas, grapes, figs, carrot and celery sticks are all easy to eat on the run. Add yogurt, nut butter, or tahini for extra protein.
Limit sugar and salt
One of the biggest challenges for parents is to limit the amount of sugar and salt in their children’s diets.
Limiting sugar
The American Heart Association recommends that sugar intake for children is limited to 3 teaspoons (12 grams) a day. Cutting back on candy and cookies is only part of the solution. Large amounts of added sugar can also be hidden in foods such as bread, canned soups and vegetables, frozen dinners, ketchup, and fast food.
Don’t ban sweets entirely. Having a no sweets rule is an invitation for cravings and overindulging when given the chance.
Give recipes a makeover. Many recipes taste just as good with less sugar.
Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than three times the daily recommended limit for children! Try adding a splash of fruit juice to sparkling water instead.
Cut down on processed foods, such as white bread and cakes, which cause blood sugar to go up and down, and can leave kids tired and sapped of energy.
Create your own popsicles and frozen treats. Freeze 100% fruit juice in an ice-cube tray with plastic spoons as popsicle handles. Or try freezing grapes, berries, banana pieces, or peach slices, then topping with a little chocolate sauce or whipped cream for an amazing treat.
Limiting salt
One teaspoon of salt contains about 2,300 mg of sodium. Some guidelines for the maximum salt intake for children:
If a child is…
They should eat less than…
1 to 3 years old
1,500 milligrams a day
4 to 8 years old
1,900 milligrams a day
9 to 13 years old
2,200 milligrams a day
14 to 18
2,300 milligrams a day
Avoid processed, packaged, restaurant, and fast food. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit. Many fast food meals are also loaded with sodium.
Opt for fresh or frozen vegetables instead of canned vegetables.
Cut back on salty snacks such as potato chips, nuts, and pretzels.
Choose low-salt or reduced-sodium products.
Healthy eating for toddlers and young children
Toddlers can be introduced to new tastes and textures as they transition from baby food to “real” food. Keep in mind that toddlers have very small stomachs. It may be better to feed them 5-6 small meals a day, rather than three large ones.
Depending on age, size, and activity level, your toddler needs between 1,000-1,400 calories a day. It is perfectly normal for your child to be ravenous one day and shun food the next. Don’t worry if your child’s diet isn’t up to par every day—as long as he or she seems satisfied and is getting a well-rounded diet.
Nutritional needs of toddlers and young children
An important part of a toddler’s diet is calcium (they need about 500 mg/day), and the best source of this nutrient is milk. Until the age of two they should drink whole milk, but older toddlers can usually switch to 2% or skim milk if approved by your pediatrician. If your kids are lactose intolerant or don’t like dairy, incorporate calcium-rich foods like fortified soy products, cereals, and orange juice.
Toddlers need 7mg a day to prevent iron deficiency, which can affect growth, learning, and behavior. In infancy, breast-milk has a readily-absorbed type of iron, and baby formula and food is usually iron-fortified, so babies don’t need to worry about getting enough iron. After switching to “real” food, it's important to ensure that your child is eating good sources of iron like fortified cereals, small amounts of red meat (like soft meatballs), or eggs.
Dietary guidelines for toddlers and young children
Fruits and vegetables
Two servings each per day. These may be given as snacks, such as apple or carrot slices. Also try adding veggies to soups.
Whole grains
Four daily servings. Can include buckwheat pancakes or multigrain toast for breakfast, a sandwich on wheat bread for lunch and brown rice or another whole grain as part of the evening meal.
Milk and dairy
Three servings, or one pint of whole milk per day. Cheeses, yogurt, and milk puddings are useful alternatives.
Protein
Two servings a day. Encourage your child to try a variety of proteins, such as turkey, eggs, fish, chicken, lamb, baked beans, and lentils.
Vitamins and minerals
Check with your child's doctor to be certain their diet is adequately meeting the recommended nutritional needs for this age group
Healthy diets for school-age children
Eating becomes a social activity in this stage of life. Your kids probably spend more time in school than they do at home; eat meals at friends’ houses; and adopt eating habits from their peers. It can be difficult to ensure they are getting adequate nutrition when you are not around to monitor their choices, so try to maintain regular family mealtimes.
For kids aged 5-12, the key word is variety. Creative serving ideas will go a long way towards maintaining the healthy eating habits established in the first years of life.
Not only do family meals provide an opportunity to catch up on your kids’ daily lives, they also enable you to “teach by example.” Let your kids see you eating a wide variety of healthy foods while keeping your portions in check. Refrain from obsessive calorie counting, though, or commenting on your own weight, so that kids don’t adopt negative associations with food.
Nutrition guidelines for school-age kids
As children develop, they require the same healthy foods adults eat, along with more vitamins and minerals to support growing bodies. This means whole grains (whole wheat, oats, barley, rice, millet, quinoa); a wide variety of fresh fruits and vegetables; calcium for growing bones (milk, yogurt, or substitutes if lactose intolerant); and healthy proteins (fish, eggs, poultry, lean meat, nuts, and seeds).
Healthy fats are also important:
Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish, such as salmon, herring, mackerel, anchovies, and sardines, or in unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.
Kids, like the rest of us, should limit:
Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.
Dietary guidelines for school age children
Vegetables
3-5 servings per day. A serving might be one cup of raw leafy vegetables, 3/4 cup of vegetable juice, or 1/2 cup of other vegetables, raw or cooked.
Fruits
2-4 servings per day. A serving may consist of 1/2 cup of sliced fruit, 3/4 cup of fruit juice, or a medium-size whole fruit, such as an apple, banana or pear.
Whole Grains
6-11 servings per day. Each serving should equal one slice of bread, 1/2 cup of rice or 1 ounce of cereal.
Protein
2-3 servings of 2-3 ounces of cooked lean meat, poultry, or fish per day. A serving in this group may also consist of 1/2 cup of cooked dry beans, one egg, or 2 tablespoons of peanut butter for each ounce of lean meat.
Dairy products
2-3 servings (cups) per day of low-fat milk or yogurt, or natural cheese (1.5 ounces=one serving).
Zinc
Studies indicate that zinc may improve memory and school performance, especially in boys. Good sources of zinc are oysters, beef, pork, liver, dried beans and peas, whole grains, fortified cereals, nuts, milk, cocoa, and poultry.
The special nutritional needs of teenagers
This is growth spurt time: kids gain about 20% of adult height and 50% of adult weight during adolescence. Because growth and change is so rapid during this period, the requirements for all nutrients increase. This is especially true of calcium and iron.
Eating disorders in teens
Adolescents and teens are at a high risk of developing anorexia, bulimia, or binge eating disorder.
Eating habits, however, are pretty well set by now, and if your child's choices are less than ideal, it can be a challenging time for a course correction. The best way to make teen dietary changes is to present information about short-term consequences of a poor diet: appearance, athletic ability, energy, and enjoyment of life. These are more important to most teens than long-term health. For example, “Calcium will help you grow taller.”  “Iron will help you do better on tests and stay up later.”
Special nutritional needs for teens
Calories
Due to all the growth and activity, adolescent boys need 2,500-2,800 per day, while girls need around 2,200 per day. It’s best to get these calories from lean protein, low-fat dairy, whole grains, and fruits and veggies.
Protein
In order for the body to grow and maintain muscle, teens need 45-60 grams per day. Most teenagers easily meet this need from eating meat, fish, and dairy, but vegetarians may need to increase their protein intake from non-animal sources like soy foods, beans, and nuts.
Calcium
Many teens do not get sufficient amounts of calcium, leading to weak bones and osteoporosis later in life. Encourage teens to cut back on soda and other overly-sugary foods, which suck calcium from bones. The 1,200 mg of calcium needed per day should come from dairy, calcium-fortified juice and cereal, and other calcium-rich foods such as sesame seeds and leafy greens like spinach.
Iron
Iron deficiency can lead to anemia, fatigue, and weakness. Boys need 12 mg each day, and teen girls, who often lose iron during menstruation, need 15 mg. Iron-rich foods include red meat, chicken, beans, nuts, enriched whole grains, and leafy greens like spinach and kale.
A “weighty” problem: children, weight and self esteem
Children who are substantially overweight or obese are at greater risk for cardiovascular disease, bone and joint problems, sleep apnea, and poor self-esteem, as well as long-term health problems in adulthood. While childhood obesity doesn’t always lead to obesity in adulthood, it does raise the risks dramatically. The majority of children who are overweight during preschool or elementary school are still overweight as they enter their teens. Most kids do not outgrow the problem.
Addressing weight problems in children requires a coordinated plan of physical activity and healthy nutrition. Unless directed by your child’s doctor, though, the treatment for childhood obesity is not weight loss. The goal should be to slow or halt weight gain, thereby allowing your child to grow into his or her ideal weight.
Think of exercise as a food group in your kid’s diet
Add physical activity to your child’s day, just as you would add fruit or veggies. To encourage physical activity, play with your kids - throw around a football; go cycling, skating, or swimming; take family walks and hikes; and help your kids find activities they enjoy by showing them different possibilities. The benefits of lifelong exercise are abundant and regular exercise can even help motivate your kids to make healthy food choices.
Kids and junk food
 No matter how well parents promote healthy eating, it can be difficult for any kid to avoid the temptation of junk food.
Instead of eliminating junk food entirely, which tends to increase cravings even more, try substituting some healthier alternatives.
Kid-friendly junk food alternatives
Instead of…
Try…
French fries
Ice cream
Fried chicken
Doughnuts or pastries
Chocolate-chip cookies
Potato chips
“Baked fries” grilled in the oven and salted lightly
Low-fat frozen yogurt; sorbet; fresh fruit smoothies
Baked or grilled chicken
Bagels; English muffins; home baked goods with less sugar/fat
Graham crackers, fig bars, vanilla wafers, fruit and caramel dip
Pretzels, unbuttered popcorn, baked potato chips, soy crisps
Eating out with kids: fast food and restaurant nutrition for children
It might be challenging to persuade your youngster to order a salad instead of a cheeseburger, but you can steer them towards healthier options. Some important tips to remember about fast food and restaurant dining for kids:
Avoid sodas – Kids should drink water or milk instead.
Avoid chicken nuggets – Unhealthy imposters of real chicken.
Skip the fries – Consider taking along a bag of mini carrots, grapes, or other fruits and vegetables to have instead. This will add vitamins and fiber to the meal.
Order the kid's meal with some substitutions – Children often love the kid's meal more for the fun box and toys than for the food. Ask to substitute healthier choices for the soda and the fries if possible.
Opt for chicken and vegetables or spaghetti with tomato sauce in a sit-down restaurant, rather than a big plate of macaroni and cheese.

♥Senior Nutrition & Diet Tips♥

EATING RIGHT AS YOU GET OLDER


For older adults, the benefits of healthy eating include increased mental acuteness, resistance to illness and disease, higher energy levels, faster recuperation times, and better management of chronic health problems. As we age, eating well can also be the key to a positive outlook and staying emotionally balanced. But healthy eating doesn’t have to be about dieting and sacrifice. Eating well as an older adult is all about fresh, colorful food, creativity in the kitchen, and eating with friends.

Senior nutrition: Feeding the body, mind and soul
Remember the old adage, you are what you eat? Make it your motto. When you choose a variety of colorful fruits and veggies, whole grains, and lean proteins you’ll feel vibrant and healthy, inside and out.
Live longer and stronger – Good nutrition keeps muscles, bones, organs, and other body parts strong for the long haul. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. A proper diet reduces the risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, cancer, and anemia. Also, eating sensibly means consuming fewer calories and more nutrient-dense foods, keeping weight in check.
Sharpen the mind –Key nutrients are essential for the brain to do its job. People who eat a selection of brightly colored fruit, leafy veggies, and fish and nuts packed with omega-3 fatty acids can improve focus and decrease their risk of Alzheimer’s disease.
Feel better –Wholesome meals give you more energy and help you look better, resulting in a self-esteem boost. It’s all connected—when your body feels good you feel happier inside and out.
How many calories do seniors need?
Use the following as a guideline:
A woman over 50 who is:
Not physically active needs about 1600 calories a day
Somewhat physically active needs about 1800 calories a day
Very active needs about 2000 calories a day
A man over 50 who is:
Not physically active needs about 2000 calories a day
Somewhat physically active needs about 2200-2400 calories a day
Very active needs about 2400-2800 calories a day
Source: National Institute of Aging
Of course, balanced nutrition is more than calorie counting. There are many other aspects to creating a nutritious lifestyle.
Senior nutrition: What your body needs
Older adults can feel better immediately and stay healthy for the future by choosing healthy foods. A balanced diet and physical activity contribute to a higher quality of life and enhanced independence as you age.
Senior food pyramid guidelines
Fruit – Focus on whole fruits rather than juices for more fiber and vitamins and aim for around 1 ½ to 2 servings each day. Break the apple and banana rut and go for color-rich pickings like berries or melons.
Veggies – Color is your credo in this category. Choose antioxidant-rich dark, leafy greens, such as kale, spinach, and broccoli as well as orange and yellow vegetables, such as carrots, squash, and yams. Try for 2 to 2 ½ cups of veggies every day.
Calcium – Maintaining bone health as you age depends on adequate calcium intake to prevent osteoporosis and bone fractures. Seniors need 1,200 mg of calcium a day through servings of milk, yogurt, or cheese. Non-dairy sources include tofu, broccoli, almonds, and kale.
Grains – Be smart with your carbs and choose whole grains over processed white flour for more nutrients and more fiber. If you’re not sure, look for pasta, breads, and cereals that list “whole” in the ingredient list. Seniors need 6-7 ounces of grains each day (one ounce is about 1 slice of bread).
Protein – Seniors need about 0.5 grams per pound of bodyweight. Simply divide your bodyweight in half to know how many grams you need. A 130-pound woman will need around 65 grams of protein a day. A serving of tuna, for example, has about 40 grams of protein. Vary your sources with more fish, beans, peas, nuts, eggs, milk, cheese, and seeds.
Important vitamin and minerals
Water – Seniors are prone to dehydration because our bodies lose some of the ability to regulate fluid levels and our sense of thirst is dulled as we age. Post a note in your kitchen reminding you to sip water every hour and with meals to avoid urinary tract infections, constipation, and even confusion.
Vitamin B – After 50, your stomach produces less gastric acid making it difficult to absorb vitamin B-12—needed to help keep blood and nerves vital. Get the recommended daily intake (2.4 mcg) of B12 from fortified foods or a vitamin supplement.
Vitamin D – We get most of our vitamin D intake—essential to absorbing calcium—through sun exposure and certain foods (fatty fish, egg yolk, and fortified milk). With age, our skin is less efficient at synthesizing vitamin D, so consult your doctor about supplementing your diet with fortified foods or a multivitamin.
Senior nutrition: Tips for wholesome eating
Once you’re used to eating nutrient-dense food, your body will feel slow and sluggish if you eat less wholesome fare. Here’s how to get in the habit of eating well.
Reduce sodium (salt) to help prevent water retention and high blood pressure. Look for the “low sodium” label and season meals with garlic, herbs, and spices instead of salt.
Enjoy good fats. Reap the rewards of olive oil, avocados, salmon, walnuts, flaxseed, and other monounsaturated fats. The fat from these delicious sources can protect your body against heart disease by controlling “bad” LDL cholesterol levels and raising “good” HDL cholesterol levels.
Add fiber. Avoid constipation, lower the risk of chronic diseases, and feel fuller longer by increasing your fiber intake from foods such as raw fruits and veggies, whole-grains, and beans.
Avoid “bad” carbs. Bad carbohydrates—also known as simple or unhealthy carbs—are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Bad carbs digest quickly and cause spikes in blood sugar levels and short-lived energy. For long-lasting energy and stable insulin levels, choose “good” or complex carbs such as whole grains, beans, fruits, and vegetables.
Look for hidden sugar. Added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, instant mashed potatoes, frozen dinners, fast food, and ketchup. Check food labels for other terms for sugar such as corn syrup, molasses, brown rice syrup, cane juice, fructose, sucrose, dextrose, or maltose. Opt for fresh or frozen vegetables instead of canned goods, and choose low-carb or sugar-free versions of products such as tortillas, bread, pasta, and ice cream.
Cook smart. The best way to prepare veggies is by steaming or sautéing in olive oil—it preserves nutrients. Forget boiling—it drains nutrients.
Put five colors on your plate. Take a tip from Japanese food culture and try to include five colors on your plate. Fruits and veggies rich in color correspond to rich nutrients (think: blackberries, melons, yams, spinach, tomatoes, zucchini).
Senior Nutrition: Changing dietary needs
Every season of life brings changes and adjustments to your body. Understanding what is happening will help you take control of your nutrition requirements.
Physical changes
Metabolism. Every year over the age of forty, our metabolism slows. This means that even if you continue to eat the same amount as when you were younger, you're likely to gain weight because you're burning fewer calories. In addition, you may be less physically active. Consult your doctor to decide if you should cut back on calories.
Weakened senses. Your taste and smell senses diminish with age. Seniors tend to lose sensitivity to salty and bitter tastes first, so you may be inclined to salt your food more heavily than before—even though seniors need less salt than younger people. Use herbs, spices, and healthy oils—like olive oil—to season food instead of salt. Similarly, seniors tend to retain the ability to distinguish sweet tastes the longest, leading some to overindulge in sugary foods and snacks. Instead of adding sugar, try increasing sweetness to meals by using naturally sweet food such as fruit, peppers, or yams.
Medications and illness. Some prescription medications and health problems can often negatively influence appetite and may also affect taste, again leading seniors to add too much salt or sugar to their food. Ask your doctor about overcoming side effects of medications or specific physical conditions.
Digestion. Due to a slowing digestive system, you generate less saliva and stomach acid as you get older, making it more difficult for your body to process certain vitamins and minerals, such as B12, B6 and folic acid, which are necessary to maintain mental alertness, a keen memory and good circulation. Up your fiber intake and talk to your doctor about possible supplements.
Lifestyle changes
Loneliness and depression. Loneliness and depression affect your diet. For some, feeling down leads to not eating and in others it may trigger overeating. Be aware if emotional problems are affecting your diet, and take action by consulting your doctor or therapist.
Death or divorce. Newly single seniors may not know how to cook or may not feel like cooking for one. People on limited budgets might have trouble affording a balanced, healthy diet.
Understanding malnutrition
Malnutrition is a critical senior health issue caused by eating too little food, too few nutrients, and by digestive problems related to aging. Malnutrition causes fatigue, depression, weak immune system, anemia, weakness, digestive, lung, and heart problems, as well as skin concerns.
Tips for preventing malnutrition
Eat nutrient packed food
Have flavorful food available
Snack between meals
Eat with company as much as possible
Get help with food preparation
Consult your doctor
Senior nutrition: Tips for creating a well-balanced diet
It doesn’t have to be difficult to swap a tired eating regimen for a tasty, well-balanced eating plan.
Avoid skipping meals – This causes your metabolism to slow down, which leads to feeling sluggish and making poorer choices later in the day.
Breakfast – Select high-fiber breads and cereals, colorful fruit, and protein to fill you with energy for the day. Try yogurt with muesli and berries, a veggie-packed omelet, peanut-butter on whole grain toast with a citrus salad, or old-fashioned oatmeal made with dried cherries, walnuts, and honey.
Lunch – Keep your body fueled for the afternoon with a variety of whole-grain breads, lean protein, and fiber. Try a veggie quesadilla on a whole-wheat tortilla, veggie stew with whole-wheat noodles, or a quinoa salad with roasted peppers and mozzarella cheese.
Dinner – End the day on a wholesome note. Try warm salads of roasted veggies and a side of crusty brown bread and cheese, grilled salmon with spicy salsa, or whole-wheat pasta with asparagus and shrimp. Opt for sweet potatoes instead of white potatoes and grilled meat instead of fried.
Snacks - It’s okay, even recommended, to snack. But make sure you make it count by choosing high-fiber snacks to healthfully tide you over to your next meal. Choose almonds and raisins instead of chips, and fruit instead of sweets. Other smart snacks include yogurt, cottage cheese, apples and peanut butter, and veggies and hummus.
Senior nutrition: Overcoming obstacles to healthy eating
Let’s face it, there’s a reason why so many seniors have trouble eating nutritiously every day. Sometimes it’s just quicker or easier to eat unhealthy food. If you’re having trouble getting started on a healthy eating plan, these tips can help:
Say “no” to eating alone
Eating with others can be as important as adding vitamins to your diet. A social atmosphere stimulates your mind and helps you enjoy meals. When you enjoy mealtimes, you’re more likely to eat better. If you live alone, eating with company will take some strategizing, but the effort will pay off.
Make a date to share lunch or dinners with grandchildren, nieces, nephews, friends, and neighbors on a rotating basis.
Join in by taking a class, volunteering, or going on an outing, all of which can lead to new friendships and dining buddies.
Adult day care centers provide both companionship and nutritious meals for seniors who are isolated and lonely, or unable to prepare their own meals.
Senior meal programs are a great way to meet others. Contact your local Senior Center, YMCA, congregation, or high school and ask about senior meal programs.
Loss of appetite
First, check with your doctor to see if your loss of appetite could be due to medication you're taking, and whether the medication or dosage can be changed. Try natural flavor enhancers such as olive oil, vinegar, garlic, onions, ginger, and spices to boost your appetite.
Difficulty chewing
Make chewing easier by drinking smoothies made with fresh fruit, yogurt, and protein powder. Eat steamed veggies and soft food such as couscous, rice, and yogurt. Consult your dentist to make sure your dentures are properly fitted.
Dry mouth
Drink 8 -10 glasses of water each day. Take a drink of water after each bite of food, add sauces and salsas to your food to moisten it, avoid commercial mouthwash, and ask your doctor about artificial saliva products.
I don’t like healthy food
If you were raised eating lots of meat and white bread, for example, a new way of eating might sound off-putting. That’s understandable. But view eating healthfully as a new adventure and start with small steps:
First and foremost, commit to keeping an open mind. Just because a food is healthy, it doesn’t mean it can’t be tasty as well.
Try including a healthy fruit or veggie at every meal. You don’t have to change everything all at once. Add a side salad to your dinner, for example, or substitute unhealthy fries with baked sweet potato fries, or have a smaller portion of desert and fill up with melon and pineapple slices.
Focus on how you feel after eating well – this will help foster new habits and tastes. The more healthy food you eat, the better you’ll feel afterwards
Stuck in a rut
No matter how healthy your diet, eating the same foods over and over is bound to get boring. Rekindle inspiration by browsing produce at a farmers market, reading a cooking magazine, buying foods or spices you haven’t tried before, or chatting with friends about what they eat. By making variety a priority, you’ll find it easier to get creative with healthy meals.
If you can’t shop or cook for yourself…
There are a number of possibilities, depending on your living situation, finances, and needs:
Take advantage of home delivery. Many grocery stores have Internet or phone delivery services.
Swap services. Ask a friend, neighborhood teen, or college student if they would be willing to shop for you.
Share your home. If you live alone in a large home, consider having a housemate / companion who would be willing to do the grocery shopping and cooking.
Hire a homemaker. Try to find someone who can do the shopping and meal preparation for you.
Meals on Wheels
Meals on Wheels provides nutritious meals to people who are homebound and/or disabled, or would otherwise be unable to maintain their dietary needs. The daily delivery generally consists of two meals: a nutritionally balanced hot meal to eat at lunch time and a dinner, consisting of a cold sandwich and milk along with varying side dishes. See the Resources section below for information on finding a program in your area.
Senior nutrition: Tips for staying on track
Eating healthily is an ongoing commitment, but it’s easier than you think. Here are some tips for staying on course:
Ask for help. Admit when you need a hand to shop, cook, and plan meals and find someone to help. It’s important for your health not to revert to frozen dinners or takeout food.
Variety, variety, variety! Try eating and cooking something new as soon as boredom strikes.
Make every meal “do-able.” Healthy eating needn’t be a big production. Keep it simple and you’ll stick with it. Stocking the pantry and fridge with wholesome choices will make it easier to prepare quick, tasty meals.
Set the mealtime mood. Set the table, light candles, play music, or eat outside or by a window when possible. Tidying yourself and your space will help you enjoy the moment.
Break habits. If you eat watching TV, try eating while reading or use the time to catch up with your spouse or a friend. If you eat at the counter, set the table instead

Disabilities in Children

TYPES OF LEARNING DISORDERS AND THEIR SIGNS

Does your child struggle with school? Does he or she dread reading out loud, writing an essay, or tackling a math problem? While every kid has trouble with homework from time to time, if a certain area of learning is consistently problematic, it might indicate a learning disorder. By understanding all you can about learning disabilities, you can ensure your child gets the right help to overcome classroom challenges and succeed in life.


What are learning disabilities?
Learning disabilities, or learning disorders, are an umbrella term for a wide variety of learning problems. A learning disability is not a problem with intelligence or motivation. Kids with learning disabilities aren’t lazy or dumb. In fact, most are just as smart as everyone else. Their brains are simply wired differently. This difference affects how they receive and process information.
Simply put, children and adults with learning disabilities see, hear, and understand things differently. This can lead to trouble with learning new information and skills, and putting them to use. The most common types of learning disabilities involve problems with reading, writing, math, reasoning, listening, and speaking.
Children with learning disabilities can, and do, succeed
It can be tough to face the possibility that your child has a learning disorder. No parents want to see their children suffer. You may wonder what it could mean for your child’s future, or worry about how your kid will make it through school. Perhaps you’re concerned that by calling attention to your child's learning problems he or she might be labeled "slow" or assigned to a less challenging class.
But the important thing to remember is that most kids with learning disabilities are just as smart as everyone else. They just need to be taught in ways that are tailored to their unique learning styles. By learning more about learning disabilities in general, and your child’s learning difficulties in particular, you can help pave the way for success at school and beyond.
Signs and symptoms of learning disabilities and disorders
If you're worried, don't wait

If you suspect that your child's learning difficulties may require special assistance, please do not delay in finding support. The sooner you move forward, the better your child's chances for reaching his or her full potential.
Learning disabilities look very different from one child to another. One child may struggle with reading and spelling, while another loves books but can’t understand math. Still another child may have difficulty understanding what others are saying or communicating out loud. The problems are very different, but they are all learning disorders.
It’s not always easy to identify learning disabilities. Because of the wide variations, there is no single symptom or profile that you can look to as proof of a problem. However, some warning signs are more common than others at different ages. If you’re aware of what they are, you’ll be able to catch a learning disorder early and quickly take steps to get your child help.
The following checklist lists some common red flags for learning disorders. Remember that children who don’t have learning disabilities may still experience some of these difficulties at various times. The time for concern is when there is a consistent unevenness in your child’s ability to master certain skills.
Preschool signs and symptoms of learning disabilities
Problems pronouncing words
Trouble finding the right word
Difficulty rhyming
Trouble learning the alphabet, numbers, colors, shapes, days of the week
Difficulty following directions or learning routines
Difficulty controlling crayons, pencils, and scissors or coloring within the lines
Trouble with buttons, zippers, snaps, learning to tie shoes
Grades K-4 signs and symptoms of learning disabilities
Trouble learning the connection between letters and sounds
Unable to blend sounds to make words
Confuses basic words when reading
Consistently misspells words and makes frequent reading errors
Trouble learning basic math concepts
Difficulty telling time and remembering sequences
Slow to learn new skills
Grades 5-8 signs and symptoms of learning disabilities
Difficulty with reading comprehension or math skills
Trouble with open-ended test questions and word problems
Dislikes reading and writing; avoids reading aloud
Spells the same word differently in a single document
Poor organizational skills (bedroom, homework, desk is messy and disorganized)
Trouble following classroom discussions and expressing thoughts aloud
Poor handwriting
Paying attention to developmental milestones can help you identify learning disorders
Paying attention to normal developmental milestones for toddlers and preschoolers is very important. Early detection of developmental differences may be an early signal of a learning disability and problems that are spotted early can be easier to correct.
A developmental lag might not be considered a symptom of a learning disability until your child is older, but if you recognize it when your child is young, you can intervene early. You know your child better than anyone else does, so if you think there is a problem, it doesn't hurt to get an evaluation. You can also ask your pediatrician for a developmental milestones chart.
Problems with reading, writing, and math
Learning disabilities are often grouped by school-area skill set. If your child is in school, the types of learning disorders that are most conspicuous usually revolve around reading, writing, or math.
Learning disabilities in reading (dyslexia)
There are two types of learning disabilities in reading. Basic reading problems occur when there is difficulty understanding the relationship between sounds, letters and words. Reading comprehension problems occur when there is an inability to grasp the meaning of words, phrases, and paragraphs.
Signs of reading difficulty include problems with:
letter and word recognition
understanding words and ideas
reading speed and fluency
general vocabulary skills

letter and word recognition
understanding words and ideas
reading speed and fluency
general vocabulary skills
Learning disabilities in math (dyscalculia)
Learning disabilities in math vary greatly depending on the child’s other strengths and weaknesses. A child’s ability to do math will be affected differently by a language learning disability, or a visual disorder or a difficulty with sequencing, memory or organization.
A child with a math–based learning disorder may struggle with memorization and organization of numbers, operation signs, and number “facts” (like 5+5=10 or 5x5=25). Children with math learning disorders might also have trouble with counting principles (such as counting by 2s or counting by 5s) or have difficulty telling time.
Learning disabilities in writing (dysgraphia)
Learning disabilities in writing can involve the physical act of writing or the mental activity of comprehending and synthesizing information. Basic writing disorder refers to physical difficulty forming words and letters. Expressive writing disability indicates a struggle to organize thoughts on paper.
Symptoms of a written language learning disability revolve around the act of writing. They include problems with:
neatness and consistency of writing
accurately copying letters and words
spelling consistency
writing organization and coherence

neatness and consistency of writing
accurately copying letters and words
spelling consistency
writing organization and coherence
Other types of learning disabilities and disorders
Reading, writing, and math aren’t the only skills impacted by learning disorders. Other types of learning disabilities involve difficulties with motor skills (movement and coordination), understanding spoken language, distinguishing between sounds, and interpreting visual information.
Learning disabilities in motor skills (dyspraxia)
Motor difficulty refers to problems with movement and coordination whether it is with fine motor skills (cutting, writing) or gross motor skills (running, jumping). A motor disability is sometimes referred to as an “output” activity meaning that it relates to the output of information from the brain. In order to run, jump, write or cut something, the brain must be able to communicate with the necessary limbs to complete the action.
Signs that your child might have a motor coordination disability include problems with physical abilities that require hand-eye coordination, like holding a pencil or buttoning a shirt.
Learning disabilities in language (aphasia/dysphasia)
Language and communication learning disabilities involve the ability to understand or produce spoken language. Language is also considered an output activity because it requires organizing thoughts in the brain and calling upon the right words to verbally explain something or communicate with someone else.
Signs of a language-based learning disorder involve problems with verbal language skills, such as the ability to retell a story and the fluency of speech, as well as the ability to understand the meaning of words, parts of speech, directions, etc.
Auditory and visual processing problems: the importance of the ears and eyes
The eyes and the ears are the primary means of delivering information to the brain, a process sometimes called “input.” If either the eyes or the ears aren’t working properly, learning can suffer.
Auditory processing disorder – Professionals may refer to the ability to hear well as “auditory processing skills” or “receptive language.” The ability to hear things correctly greatly impacts the ability to read, write and spell. An inability to distinguish subtle differences in sound, or hearing sounds at the wrong speed make it difficult to sound out words and understand the basic concepts of reading and writing.
Visual processing disorder – Problems in visual perception include missing subtle differences in shapes, reversing letters or numbers, skipping words, skipping lines, misperceiving depth or distance, or having problems with eye–hand coordination. Professionals may refer to the work of the eyes as “visual processing.” Visual perception can affect gross and fine motor skills, reading comprehension, and math.
Common Types of Learning Disabilities
Dyslexia
Difficulty reading
Problems reading, writing, spelling, speaking
Dyscalculia
Difficulty with math
Problems doing math problems, understanding time, using money
Dysgraphia
Difficulty with writing
Problems with handwriting, spelling, organizing ideas
Dyspraxia (Sensory Integration Disorder)
Difficulty with fine motor skills
Problems with hand–eye coordination, balance, manual dexterity
Dysphasia/Aphasia
Difficulty with language
Problems understanding spoken language, poor reading comprehension
Auditory Processing Disorder
Difficulty hearing differences between sounds
Problems with reading, comprehension, language
Visual Processing Disorder
Difficulty interpreting visual information
Problems with reading, math, maps, charts, symbols, pictures
Other disorders that make learning difficult
Difficulty in school doesn’t always stem from a learning disability. Anxiety, depression, stressful events, emotional trauma, and other conditions affecting concentration make learning more of a challenge. In addition, ADHD and autism sometimes co-occur or are confused with learning disabilities.
ADHD – Attention deficit hyperactivity disorder (ADHD), while not considered a learning disability, can certainly disrupt learning. Children with ADHD often have problems sitting still, staying focused, following instructions, staying organized, and completing homework.
Autism – Difficulty mastering certain academic skills can stem from pervasive developmental disorders such as autism and Asperger’s syndrome. Children with autism spectrum disorders may have trouble communicating, reading body language, learning basic skills, making friends, and making eye contact.
Hope for learning disabilities: The brain can change
How does understanding the brain help a learning disorder?
Using a telephone analogy, faulty wiring in the brain disrupts normal lines of communication and makes it difficult to process information easily. If service was down in a certain area of the city, the phone company might fix the problem by re-wiring the connections.
Similarly, under the right learning conditions, the brain has the ability to reorganize itself by forming new neural connections. These new connections facilitate skills like reading and writing that were difficult using the old connections.
Science has made great strides in understanding the inner workings of the brain, and one important discovery that brings new hope for learning disabilities and disorders is calledneuroplasticity. Neuroplasticity refers to the brain’s natural, lifelong ability to change. Throughout life, the brain is able to form new connections and generate new brain cells in response to experience and learning.
This knowledge has led to groundbreaking new treatments for learning disabilities that take advantage of the brain’s ability to change. Innovative programs, such as the Arrowsmith program, use strategic brain exercises to identify and strengthen weak cognitive areas. For example, for children who have difficulty distinguishing between different sounds in a word, there are new computer-based learning programs that slow down the sounds so that children can understand them and gradually increase their speed of comprehension.
These discoveries about neuroplasticity provide hope to all students with learning disorders, and further research may lead to additional new treatments that target the actual causes of learning disabilities, rather than simply offering coping strategies to compensate for weaknesses.
Diagnosis and testing for learning disabilities and disorders
As you’ve already learned, diagnosing a learning disability isn’t always easy. Don’t assume you know what your child’s problem is, even if the symptoms seem clear. It’s important to have your child tested and evaluated by a qualified professional.
That said, you should trust your instincts. If you think something is wrong, listen to your gut. If you feel that a teacher or doctor is minimizing your concerns, seek a second opinion. Don’t let anyone tell you to “wait and see” or “don’t worry about it” if you see your child struggling. Regardless of whether or not your child’s problems are due to a learning disability, intervention is needed. You can’t go wrong by looking into the issue and taking action.
Keep in mind that finding someone who can help may take some time and effort. Even experts mix up learning disabilities with ADHD and other behavioral problems sometimes. You may have to look around a bit or try more than one professional.
In the meantime, try to be patient, and remember that you won’t always get clear answers. Try not to get too caught up in trying to determine the label for your child’s disorder. Leave that to the professionals. Focus instead on steps you can take to support your child and address his or her symptoms in practical ways.
The diagnosis and testing process for learning disabilities
Diagnosing a learning disability is a process. It involves testing, history taking, and observation by a trained specialist. Finding a reputable referral is important. Start with your child's school, and if they are unable to help you, ask your insurance company, doctor, or friends and family who have dealt successfully with learning disabilities.
Types of specialists who may be able to test for and diagnose learning disabilities include:
Clinical psychologists
School psychologists
Child psychiatrists
Educational psychologists
Developmental psychologists
Neuropsychologist
Psychometrist
Occupational therapist (tests sensory disorders that can lead to learning problems)
Speech and language therapist

Sometimes several professionals coordinate services as a team to obtain an accurate diagnosis. They may ask for input from your child's teachers. Recommendations can then be made for special education services or speech-language therapy within the school system.
A nonpublic school that specializes in treating learning disabilities might be a good alternative if the public school is not working out. For a list of nonpublic schools in your area go to the website for your state's Department of Education.
Integration, sequencing and abstraction: Technical terms for how the brain works
A professional learning disorders specialist might refer to the importance of “integration” to learning. Integration refers to the understanding of information that has been delivered to the brain, and it includes three steps: sequencing, which means putting information in the right order; abstraction, which is making sense of the information; and organization, which refers to the brains ability to use the information to form complete thoughts.
Each of the three steps is important and your child may have a weakness in one area or another that causes learning difficulty. For example, in math, sequencing (the ability to put things in order) is important for learning to count or do multiplication (as well as learn the alphabet or the months of the year). Similarly, abstraction and organization are important parts of numerous educational skills and abilities. If a certain brain activity isn’t happening correctly, it will create a roadblock to learning.
Getting help for children with learning disabilities
When it comes to learning disabilities, it's not always easy to know what to do and where to find help. Turning to specialists who can pinpoint and diagnose the problem is, of course, important. You will also want to work with your child's school to make accommodations for your child and get specialized academic help. But don't overlook your own role. You know your child better than anyone else, so take the lead in looking into your options, learning about new treatments and services, and overseeing your child's education.
Learn the specifics about your child’s learning disability. Read and learn about your child’s type of learning disability. Find out how the disability affects the learning process and what cognitive skills are involved. It’s easier to evaluate learning techniques if you understand how the learning disability affects your child.
Research treatments, services, and new theories. Along with knowing about the type of learning disability your child has, educate yourself about the most effective treatment options available. This can help you advocate for your child at school and pursue treatment at home.
Pursue treatment and services at home. Even if the school doesn’t have the resources to treat your child’s learning disability optimally, you can pursue these options on your own at home or with a therapist or tutor.
Nurture your child’s strengths. Even though children with learning disabilities struggle in one area of learning, they may excel in another. Pay attention to your child’s interests and passions. Helping children with learning disorders develop their passions and strengths will probably help them with the areas of difficulty as well.
Social and emotional skills: How you can help
Learning disabilities can be extremely frustrating for children. Imagine having trouble with a skill all of your friends are tackling with ease, worrying about embarrassing yourself in front of the class, or struggling to express yourself. Things can be doubly frustrating for exceptionally bright children with learning disabilities–a scenario that's not uncommon.
Kids with learning disabilities may have trouble expressing their feelings, calming themselves down, and reading nonverbal cues from others. This can lead to difficulty in the classroom and with their peers. The good news is that, as a parent, you can have a huge impact in these areas. Social and emotional skills are the most consistent indicators of success for all children—and that includes kids with learning disorders. They outweigh everything else, including academic skills, in predicting lifelong achievement and happiness.
Learning disabilities, and their accompanying academic challenges, can lead to low self-esteem, isolation, and behavior problems, but they don’t have to. You can counter these things by creating a strong support system for children with learning disabilities and helping them learn to express themselves, deal with frustration, and work through challenges. By focusing on your child’s growth as a person, and not just on academic achievements, you’ll help him or her learn good emotional habits that set the stage for success throughout life.
Finding support while helping a child with learning disabilities
ALL CHILDREN CAN BE BOTH EXHILARATING AND EXHAUSTING, BUT IT MAY SEEM THAT YOUR CHILD WITH A LEARNING DISABILITY IS ESPECIALLY SO. YOU MAY EXPERIENCE SOME FRUSTRATION TRYING TO WORK WITH YOUR CHILD, AND IT CAN SEEM LIKE AN UPHILL BATTLE WHEN YOU DON’T HAVE THE INFORMATION YOU NEED. AFTER YOU LEARN WHAT THEIR SPECIFIC LEARNING DISABILITY IS AND HOW IT IS AFFECTING THEIR BEHAVIOR, YOU WILL BE ABLE TO START ADDRESSING THE CHALLENGES IN SCHOOL AND AT HOME. IF YOU CAN, BE SURE TO REACH OUT TO OTHER PARENTS WHO ARE ADDRESSING SIMILAR CHALLENGES AS THEY CAN BE GREAT SOURCES OF KNOWLEDGE AND EMOTIONAL SUPPORT.

Choosing Healthy Fats

GOOD FATS, BAD FATS, AND THE POWER OF OMEGA-3S

For years, nutritionists and doctors have preached that a low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. But more than just the amount of fat, it’s the types of fat you eat that really matter. Bad fats increase cholesterol and your risk of certain diseases, while good fats protect your heart and support overall health. In fact, good fats—such as omega-3 fats—are essential to physical and emotional health.
Making sense of dietary fat
A walk down the grocery aisle will confirm our obsession with low-fat foods. We’re bombarded with supposedly guilt-free options: baked potato chips, fat-free ice cream, low-fat candies, cookies, and cakes. But while our low-fat options have exploded, so have obesity rates. Clearly, low-fat foods and diets haven’t delivered on their trim, healthy promises.
Despite what you may have been told, fat isn’t always the bad guy in the waistline wars. Bad fats, such as saturated fats and trans fats, are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, and so forth. But good fats such as the monounsaturated fats, polyunsaturated fats, and omega-3s have the opposite effect.
As a matter of fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.
The answer isn’t cutting out the fat—it’s learning to make healthy choices and to replace bad fats with good ones that promote health and well-being.
Myths and facts about fats
Myth: All fats are equal—and equally bad for you.
Fact: Saturated fats and trans fats are bad for you because they raise your cholesterol and increase your risk for heart disease. But monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease.
Myth: Lowering the amount of fat you eat is what matters the most.
Fact: The mix of fats that you eat, rather than the total amount in your diet, is what matters most when it comes to your cholesterol and health. The key is to eat more good fats and less bad fats.
Myth: Fat-free means healthy.
Fact: A “fat-free” label doesn’t mean you can eat all you want without consequences to your waistline. Many fat-free foods are high in sugar, refined carbohydrates, and calories.
Myth: Eating a low-fat diet is the key to weight loss.
Fact: The obesity rates for Americans have doubled in the last 20 years, coinciding with the low-fat revolution. Cutting calories is the key to weight loss, and since fats are filling, they can help curb overeating.
Myth: All body fat is the same.
Fact: Where you carry your fat matters. The health risks are greater if you tend to carry your weight around your abdomen, as opposed to your hips and thighs. A lot of belly fat is stored deep below the skin surrounding the abdominal organs and liver, and is closely linked to insulin resistance and diabetes.
Types of dietary fat: Good fats vs. bad fats
To understand good and bad fats, you need to know the names of the players and some information about them. There are four major types of fats:
monounsaturated fats
polyunsaturated fats
saturated fats
trans fats
Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.
GOOD FATS
Monounsaturated fat
Polyunsaturated fat
Olive oil
Canola oil
Sunflower oil
Peanut oil
Sesame oil
Avocados
Olives
Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
Peanut butter
Soybean oil
Corn oil
Safflower oil
Walnuts
Sunflower, sesame, and pumpkin seeds
Flaxseed
Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
Soymilk
Tofu
Saturated fats and trans fats are known as the “bad fats” because they increase your risk of disease and elevate cholesterol.
Appearance-wise, saturated fats and trans fats tend to be solid at room temperature (think of butter or traditional stick margarine), while monounsaturated and polyunsaturated fats tend to be liquid (think of olive or corn oil).
BAD FATS
Saturated fat
Trans fat
High-fat cuts of meat (beef, lamb, pork)
Chicken with the skin
Whole-fat dairy products (milk and cream)
Butter
Cheese
Ice cream
Palm and coconut oil
Lard
Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
Packaged snack foods (crackers, microwave popcorn, chips)
Stick margarine
Vegetable shortening
Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
Candy bars
General guidelines for choosing healthy fats
With so many different sources of dietary fat—some good and some bad—the choices can get confusing. But the bottom line is simple: don’t go no-fat, go good fat.
If you are concerned about your weight or heart health, rather than avoiding fat in your diet, try replacing saturated fats and trans fats with good fats. This might mean replacing some of the meat you eat with beans and legumes, or using olive oil rather than butter.
Try to eliminate trans fats from your diet. Check food labels for trans fats. Avoiding commercially-baked goods goes a long way. Also limit fast food.
Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions.
Eat omega-3 fats every day. Good sources include fish, walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.
How much fat is too much?
How much fat is too much depends on your lifestyle, your weight, your age and most importantly the state of your health. The USDA recommends that the average individual:
Keep total fat intake to 20-35% of calories
Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
Get your personalized daily fat limits
See Resources and References section below for an easy-to-use tool from the American Heart Association that calculates your personalized daily calorie needs, recommended range for total fats, and limits for trans fats and saturated fats.
Saturated fats: Reduce this bad fat
When focusing on healthy fats, a good place to start is reducing your consumption of saturated fats. Saturated fats are mainly found in animal products such as red meat and whole milk dairy products. Poultry and fish also contain saturated fat, but less than red meat. Other sources of saturated fat include tropical vegetable oils such as coconut oil and palm oil.
Simple ways to reduce saturated fat
Eat less red meat (beef, pork, or lamb) and more fish and chicken
Go for lean cuts of meat, and stick to white meat, which has less saturated fat.
Bake, broil, or grill instead of frying.
Remove the skin from chicken and trim as much fat off of meat as possible before cooking.
Avoid breaded meats and vegetables and deep-fried foods.
Choose low-fat milk and lower-fat cheeses like mozzarella whenever possible; enjoy full-fat dairy in moderation.
Use liquid vegetable oils such as olive oil or canola oil instead of lard, shortening, or butter.
Avoid cream and cheese sauces, or have them served on the side.
Sources of Saturated Fats
Healthier Options
Butter
Olive oil
Cheese
Low-fat or reduced-fat cheese
Red meat
White meat chicken or turkey
Cream
Low-fat milk or fat-free creamer
Eggs
Egg whites, an egg substitute (e.g. Eggbeaters), or tofu
Ice cream
Frozen yogurt or reduced fat ice cream
Whole milk
Skim or 1% milk
Sour cream
Plain, non-fat yogurt
Eliminate trans fats from your diet
A trans fat is a normal fat molecule that has been twisted and deformed during a process calledhydrogenation. During this process, liquid vegetable oil is heated and combined with hydrogen gas. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which is very good for food manufacturers—and very bad for you.
No amount of trans fats is healthy. Trans fats contribute to major health problems, from heart disease to cancer.
Sources of trans fats
Many people think of margarine when they picture trans fats, and it’s true that some margarines are loaded with them. However, the primary source of trans fats in the Western diet comes from commercially-prepared baked goods and snack foods:
Baked goods – cookies, crackers, cakes, muffins, pie crusts, pizza dough, and some breads like hamburger buns
Fried foods – doughnuts, French fries, fried chicken, chicken nuggets, and hard taco shells
Snack foods – potato, corn, and tortilla chips; candy; packaged or microwave popcorn
Solid fats – stick margarine and semi-solid vegetable shortening
Pre-mixed products – cake mix, pancake mix, and chocolate drink mix
Be a trans fat detective
When shopping, read the labels and watch out for “partially hydrogenated oil” in the ingredients. Even if the food claims to be trans fat free, this ingredient makes it suspect.
With margarine, choose the soft-tub versions, and make sure the product has zero grams of trans fat and no partially hydrogenated oils.
When eating out, put fried foods, biscuits, and other baked goods on your “skip” list. Avoid these products unless you know that the restaurant has eliminated trans fat.
Avoid fast food. Most states have no labeling regulations for fast food, and it can even be advertised as cholesterol-free when cooked in vegetable oil.
When eating out, ask your server or counter person what type of oil your food will be cooked in. If it’s partially hydrogenated oil, run the other way or ask if your food can be prepared using olive oil, which most restaurants have in stock.
Getting more good, unsaturated fats in your diet
Okay, so you realize you need to avoid saturated fat and trans fat… but how do you get the healthy monounsaturated and polyunsaturated fats everyone keeps talking about?
The best sources of healthy monounsaturated and polyunsaturated fats are vegetable oils, nuts, seeds, and fish.
Cook with olive oil. Use olive oil for stovetop cooking, rather than butter, stick margarine, or lard. For baking, try canola or vegetable oil.
Eat more avocados. Try them in sandwiches or salads or make guacamole. Along with being loaded with heart and brain-healthy fats, they make for a filling and satisfying meal.
Reach for the nuts. You can also add nuts to vegetable dishes or use them instead of breadcrumbs on chicken or fish.
Snack on olives. Olives are high in healthy monounsaturated fats. But unlike most other high-fat foods, they make for a low-calorie snack when eaten on their own. Try them plain or make a tapenade for dipping.
Dress your own salad. Commercial salad dressings are often high in saturated fat or made with damaged trans fat oils. Create your own healthy dressings with high-quality, cold-pressed olive oil, flaxseed oil, or sesame oil.
Damaged fat: When good fats go bad
A good fat can become bad if heat, light, or oxygen damages it. Polyunsaturated fats are the most fragile. Oils that are high in polyunsaturated fats (such as flaxseed oil) must be refrigerated and kept in an opaque container. Cooking with these oils also damages the fats. Never use oils, seeds, or nuts after they begin to smell or taste rank or bitter.
Omega-3 fatty acids: Superfats for the brain and heart
Omega-3 fatty acids are a type of polyunsaturated fat. While all types of monounsaturated and polyunsaturated fats are good for you, omega-3 fats are proving to be especially beneficial.
We’re still learning about the many benefits of omega-3 fatty acids, but research has shown that they can:
Prevent and reduce the symptoms of depression
Protect against memory loss and dementia
Reduce the risk of heart disease, stroke, and cancer
Ease arthritis, joint pain, and inflammatory skin conditions
Support a healthy pregnancy
Omega-3 fatty acids and mental health
Omega-3 fatty acids are highly concentrated in the brain. Research indicates that they play a vital role in cognitive function (memory, problem-solving abilities, etc.) as well as emotional health.
Getting more omega-3 fatty acids in your diet can help you battle fatigue, sharpen your memory, and balance your mood. Studies have shown that omega-3s can be helpful in the treatment of depression, attention deficit/hyperactivity disorder (ADHD), and bipolar disorder.
There are several different types of omega-3 fatty acids:
EPA and DHA – Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have the most research to back up their health benefits. Both are found in abundance in cold-water fatty fish.
ALA – Alpha-linolenic acid (ALA) comes from plants. Studies suggest that it’s a less potent form of omega-3 than EPA and DHA. The best sources include flaxseed, walnuts, and canola oil.
Fish: The best food source of omega-3 fatty acids
Omega-3 fats are a type of essential fatty acid, meaning they are essential to health, but your body can’t make them. You can only get omega-3 fats from food.
The best sources are fatty fish such as salmon, herring, mackerel, anchovies, or sardines, or high-quality cold-water fish oil supplements. Canned albacore tuna and lake trout can also be good sources, depending on how the fish were raised and processed.
Some people avoid seafood because they worry about mercury or other possible toxins in fish. However, most experts agree that the benefits of eating two servings a week of these cold-water fatty fish outweigh the risks.
If you’re a vegetarian or you don’t like fish, you can still get your omega-3 fix by eating algae (which is high in DHA) or taking a fish oil or algae supplement.
Choosing the best omega-3 supplement
With so many omega-3 and fish oil supplements and fortified foods, making the right choice can be tricky. These guidelines can help.
Avoid products that don’t list the source of their omega-3s. Does the package list the source of omega-3 fatty acids? If not, chances are it’s ALA (sometimes from plain old canola or soybean oil), which most Westerners already get plenty of.
Don’t fall for fortified foods. Many fortified foods (such as margarine, eggs, and milk) claim to be high in omega-3 fatty acids, but often, the real amount of omega-3 is miniscule.
Look for the total amount of EPA and DHA on the label. The bottle may say 1,000 milligrams of fish oil, but it’s the amount of omega-3 that matters. Read the small print. It may show only 300 mg of EPA and DHA (sometimes listed as “omega-3 fatty acids”), which means you’d have to take three capsules to get close to 1,000 milligrams of omega-3.
Choose supplements that are mercury-free, pharmaceutical grade and molecularly distilled. Make sure the supplement contains both DHA and EPA. They may be hard to find, but supplements with higher concentrations of EPA are better.
Fish oil supplements can cause stomach upset and belching, especially when you first start taking them. To reduce these side effects, take them with food. You may also want to start with a low dose and gradually increase it, or divide the dose among your three meals.
How much omega-3 do I need?
The American Heart Association recommends consuming 1–3 grams per day of EPA and DHA (1 gram = 1,000 milligrams). For the treatment of mental health issues, including depression and ADHD, look for supplements that are high in EPA, which has been shown to elevate and stabilize mood. Aim for at least 1,000 milligrams of omega-3 fatty acids per day.
The truth about dietary fat and cholesterol
Cholesterol is a fatty, wax-like substance that your body needs to function properly. In and of itself, cholesterol isn’t bad. But when you get too much of it, it can have a negative impact on your health.
Cholesterol comes from two sources: your body and food. Your body (specifically, the liver) produces some of the cholesterol you need naturally. But you also get cholesterol directly from any animal products you eat, such as eggs, meat, and dairy. Together, these two sources contribute to your blood cholesterol level.
Good vs. bad cholesterol
As with dietary fat, there are good and bad types of cholesterol. HDL cholesterol is the "good" kind of cholesterol found in your blood. LDL cholesterol is the "bad” kind. The key is to keep HDL levels high and LDL levels low. High levels of HDL cholesterol help protect against heart disease and stroke, while high levels of LDL cholesterol can clog arteries, increasing your risk.
Research shows that there is only a weak link between the amount of cholesterol you eat and your blood cholesterol levels. The biggest influence on your total and LDL cholesterol is the type of fats you eat—not your dietary cholesterol. So instead of counting cholesterol, simply focus on replacing bad fats with good fats.
Monounsaturated fats lower total and bad (LDL) cholesterol levels, while increasing good cholesterol (HDL).
Polyunsaturated fats lower triglycerides and fight inflammation.
Saturated fats raise your blood cholesterol.
Trans fats are even worse than saturated fats, since they not only raise your bad LDL cholesterol, but also lower the good HDL cholesterol

Calcium and Your Bones

CALCIUM–RICH FOODS AND SUPPLEMENTS FOR STRONG BONES


Calcium is a key nutrient for your body to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, among many other important functions. While the amount you need depends on various factors, everyone can benefit from eating calcium-rich foods, limiting foods that deplete calcium, and getting enough magnesium and vitamins D and K—nutrients that help calcium do its job.
Calcium: The key to strong bones and lifelong bone health
How much calcium do you need?
0-6 months
210 milligrams / day
7-12 months
270 milligrams / day
1-3 years
500 milligrams / day
4-8 years
800 milligrams / day
9-18 years
1,300 milligrams / day
19-50 years
1,000 milligrams / day
50+ years
1,200 milligrams / day
Calcium can seem confusing. How much should you get? Where should you get it? And what’s the deal with vitamin D, magnesium, and vitamin K? But once you understand the basics, it’s not that hard to include it in your diet and get the calcium you need.
Calcium is the most abundant mineral in the body, one that plays many vital roles. Your body uses it to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, help your blood clot, and regulate the heart’s rhythm, among other things.
How your body gets calcium
Your body gets the calcium it needs in one of two ways. The first and best way is through the foods you eat or the supplements you take. However, if you’re not consuming enough calcium, your body will get it in a different way, pulling it from your bones where it’s stored. That’s why diet is key.
Getting enough calcium in your diet is particularly important when you’re under the age of 30 and still building bone mass. Making smart choices now will help you avoid serious bone loss later in life. But no matter your age, you can take steps to protect your bones and put the brakes on osteoporosis.
The calcium and osteoporosis connection
Osteoporosis is a “silent” disease characterized by loss of bone mass. Due to weakened bones, fractures become commonplace, which leads to serious health risks such as the inability to walk. People with osteoporosis often don’t recover after a fall and it is the second most common cause of death in women, mostly those aged 60 and older. Men are also at risk of developing osteoporosis, but typically 5 to 10 years later than women. Fortunately, osteoporosis is preventable for most people, and getting enough calcium in your diet is the first place to start.
Food is the best source of calcium
Your body is able to absorb more calcium from food than it can from supplements. In fact, studies show that even though people who take calcium supplements have a higher average daily intake, those who get most of their calcium from food have stronger bones. On top of the better absorption rates, calcium from food often comes with other beneficial nutrients that help calcium do its job.
Good food sources of calcium
Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.
Herbs and spices: For a small but tasty calcium boost, flavor your food with basil, thyme, dill weed, cinnamon, peppermint leaves, garlic, oregano, rosemary, and parsley.
Other foods: More good sources of calcium include salmon, tofu, oranges, almonds, sesame seeds, blackstrap molasses, and sea vegetables. And don’t forget about calcium-fortified foods such as cereals and orange juice.
Calcium and milk: The pros and cons
There is some debate in the nutrition world over the benefits of dairy products. Many nutritionists believe that consuming milk and dairy products will help prevent osteoporosis. On the other hand, some believe that eating a lot of dairy will do little to prevent bone loss and fractures and may actually contribute to other health problems.
One thing, however, is certain: milk and other dairy products contain a lot of calcium in a highly absorbable form. Dairy products are a quick and easy way to get calcium in your diet, one you may already be enjoying on a regular basis. But you should also be aware of the potential downsides.
Dairy products are often high in saturated fat. A diet high in saturated fat increases the risk of heart disease. To limit your saturated fat intake, choose low-fat or non-fat versions of your favorite dairy foods. Switch out your 2% milk for 1%, and once you adjust to that, try skim milk. You can also find many reduced-fat cheeses, low-fat ice cream and frozen yogurt, and healthy butter substitutes. Some taste better than others, so shop around.
Most milk contains high levels of estrogen. Some studies show a possible link between the natural estrogens found in milk and breast, prostate, and testicular cancer, which rely on sex hormones to grow. Part of the problem is modern dairy practices, where the cows are continuously pregnant and milked over 300 days per year. The more pregnant the cow, the higher the hormones in the milk. Despite being labeled “hormone-free” organic milk can still be high in natural hormones. To reduce your exposure, stick to skim milk. Because the hormones are found in the milk fat, skim milk has a much lower level.
Many people are lactose intolerant, meaning they are unable to digest lactose, a sugar found in milk and milk products. Symptoms range from mild to severe, and include cramping, bloating, gas, and diarrhea. Beyond the discomfort it causes, lactose intolerance can also interfere with calcium absorption from dairy. Certain groups are much more likely to have lactose intolerance: 90 percent of Asians, 70 percent of blacks and Native Americans, and 50 percent of Hispanics are lactose intolerant, compared to about 15 percent of Caucasians.
If you are lactose intolerant but still want to enjoy dairy:
Before eating dairy, take a pill (capsule or chewable tablet) containing enzymes that digest milk sugar.
Buy milk that has the lactase enzyme added to it.
Experiment to see how you do if you eat small portions of dairy and gradually increase the serving size.
Combine dairy with other foods. This may lessen your symptoms.
You may be able to tolerate cheese, which has less lactose than milk. Aged cheeses, in particular, have very little lactose (Parmesan, cheddar, Swiss).
The bottom line for getting calcium from dairy products
If you choose to consume dairy, then it’s best to opt for 1% or nonfat milk and other low-fat dairy products, which are lower in saturated fat and natural hormones. Choosing organic products when possible will also decrease your exposure to synthetic hormones and other additives. And if you decide that dairy is not the best choice for you, or you can’t tolerate milk products, there are other ways to include calcium in your diet.
Calcium rich foods: Tips for upping your calcium intake
When you eat a diet rich in whole foods—vegetables, whole grains, nuts, seeds, and fruits—not only do you get a wonderful variety of tastes on your plate, but you also give your body the different nutrients, including calcium, that it needs. To boost your daily intake, try to include calcium-rich foods in multiple meals or snacks.
Tips for adding more dairy to your diet—even if you don’t like milk
Use milk instead of water when making oatmeal or other hot breakfast cereals.
Substitute milk for some of the liquid in soups such as tomato, squash, pumpkin, curries, etc.
Milk can be added to many sauces or used as the base in sauces such as Alfredo and Béchamel sauce.
Make whole-wheat pancakes and waffles using milk or yogurt.
Get creative with plain yogurt. Use it to make a dressing or a dip, or try it on potatoes in place of fattier sour cream.
Add milk or yogurt to a fruit smoothie. You can even freeze blended smoothies for popsicles.
Enjoy a small piece of cheese for dessert or as a snack. Try cheddar, mozzarella, Gouda, jack, Parmesan, or a type of cheese you’ve never had before.
Tips for getting your calcium from non-dairy sources
Greens, herbs and spices can easily be added to soups, casseroles, or stir-fries. Greens that are especially good are: kale, collard greens, and parsley. Also good: turnip greens, dandelion greens, mustard greens, beet greens, broccoli, and cabbage. Spice up these and other dishes with garlic, basil, thyme, oregano, and rosemary to add more nutrients.
Eat dark green leafy salads with your meals. Try romaine hearts, arugula, butter lettuce, mesclun, watercress, or red leaf lettuce (avoid iceberg lettuce as it has very little nutrient value). You can also add herbs to the salads or the dressings for flavor and nutrients – dill and basil taste especially good in salads.
Add extra servings of veggies to your meals, i.e. asparagus, fresh green peas, broccoli, cabbage, okra, bok choy.
Top salads or make a sandwich with canned fish or crustaceans with bones, such as sardines, pink salmon, and shrimp.
Use beans/legumes as part of your meals. They are wonderful in stews, chili, soup, or as the protein part of a meal. Kinds to try: tofu, tempeh, black-eyed peas, black beans, and other dried beans. You can also snack on edamame.
Start your day with oats. Steel cut oats or rolled oats make a wonderfully comforting and filling breakfast. For an added punch include cinnamon
Snack on nuts and seeds such as almonds and sesame seeds. You can also add these to your morning oatmeal.
Drink tea. Try green tea, which you can substitute for coffee, as well as herbal teas and infusions, such as oatstraw, nettle, and red clover.
Order or prepare sandwiches on whole grain wheat bread.
Avoid high-protein diets: Too much protein draws calcium from the bones
The body needs protein to build healthy bones. But as your body digests protein, it releases acids into the bloodstream that the body neutralizes by drawing calcium from the bones. Following a high-protein diet for a short time is unlikely to make much of a difference. But over a long period of time, eating a lot of protein could weaken your bones.
Magnesium, vitamin D and vitamin K: Calcium’s necessary counterparts
When it comes to your bones, calcium alone is not enough. There are a number of other vital nutrients that help your body absorb and make use of the calcium you consume. The most important of these are magnesium, vitamin D, and vitamin K.
Calcium and magnesium
Magnesium helps your body absorb and retain calcium. Magnesium works closely with calcium to build and strengthen bones and prevent osteoporosis. Since your body is not good at storing magnesium, it is vital to make sure you get enough of it in your diet. Magnesium is found in nuts, seeds, whole grains, seafood, legumes, tofu, and many vegetables.
Swiss chard and spinach are excellent sources of magnesium. Include spinach in your salads or add chard to soup.
Eat more summer squash, turnip and mustard greens, broccoli, sea vegetables, cucumbers, green beans, and celery.
Replace refined grains (i.e. white flour and white rice) with whole grains.
Add pumpkin, sesame, flax, or sunflower seeds to cereal, salad, soup, and other dishes.
Snack on nuts (almonds and cashews are especially high in magnesium).
Reduce sugar and alcohol, which increase the excretion of magnesium.
Calcium and vitamin D
Vitamin D is another critical nutrient that helps the body absorb calcium and regulates calcium in the blood. Your body synthesizes vitamin D when exposed to the sun. However, a large percentage of people are vitamin D deficient—even those living in sunny climates.
If you don’t spend at least 15 minutes outside in the sun each day or you live above 40 degrees latitude (north of San Francisco, Denver, Boston, Rome, and Beijing), you may need an extra vitamin D boost. Good food sources of vitamin D include:
fortified milk
eggs
cheese
fortified cereal
butter
margarine
cream
fish
shrimp
oysters

You may also want to consider taking a vitamin D supplement. Optimal vitamin D intake is between 1,000 IU and 2,000 IU (international units) per day.
Calcium and vitamin K
Vitamin K helps the body regulate calcium and form strong bones. Include vitamin K in your diet by eating green, leafy vegetables or taking a supplement with vitamin K. You should be able to meet the daily recommendation for vitamin K (120 micrograms for men; 90 micrograms for women) by simply eating one or more servings per day of broccoli, Brussels sprouts, dark green lettuce, collard greens, or kale.
Other tips for building strong bones and preventing bone loss
In addition to adding calcium-rich foods to your diet, there are a few other important things you can do to strengthen your bones and keep them that way.  You can also minimize the amount of calcium you lose by reducing your intake of certain kinds of foods and other substances that deplete your body’s calcium stores.
For lifelong bone health, exercise is key
When it comes to building and maintaining strong bones, exercise is essential. Studies show that the risk of osteoporosis is lower for people who are active, especially for those who do weight-bearing activities at least three times a week. Exercise also increases your muscle strength and coordination, which helps you avoid falls and other situations that cause fractures.
There are many different ways to include weight-bearing exercises in your life. Some examples are walking, dancing, jogging, weightlifting, stair climbing, racquet sports, and hiking. Find something that you enjoy doing and make it a regular activity.
Minimize calcium-draining substances
There are a number of foods and substances that, when consumed in excess, drain calcium from your bones and deplete your body’s calcium stores.
Caffeine – Drinking more than 2 cups of coffee a day can lead to calcium loss. The amount lost can have a significant impact on older people with already low calcium levels. You can buffer the effects to an extent by drinking coffee with milk.
Animal protein – Protein is a vital part of your diet, but getting too much protein from animal sources can lead to calcium loss. To avoid weakening your bone’s calcium stores, limit yourself to 4 ounces of meat per day.
Alcohol – Alcohol inhibits calcium absorption and disrupts your body’s calcium balance in a number of ways. Try to keep your alcohol consumption to no more than 7 drinks per week.
Salt – Eating too much salt can contribute to calcium loss and bone breakdown. What you can do: taste your food before adding more salt and reduce processed foods, which are often high in sodium.
Soft drinks – It’s best to avoid drinking soft drinks regularly. In order to balance the phosphates in soft drinks, your body draws calcium from your bones, which is then excreted.
Calcium supplements and vitamin pills: What you need to know
While food is the best source of calcium, supplements are another option. But it matters what type of calcium you take and how you take it.
Calcium citrate is a highly absorbable calcium compound. Calcium citrate can be taken at any time, but absorption is best when taken with a meal.
Calcium ascorbate and calcium carbonate are not as easily absorbed as calcium citrate. Absorption is better when taken with food or soon after a meal.
Be smart about calcium supplements      
Don’t take more than 500 mg at a time. Your body can only absorb a limited amount of calcium at one time, so it is best to consume calcium in small doses throughout the day.
Take your calcium supplement with food. All supplemental forms of calcium are best absorbed when taken with food. If it’s not possible to take your supplement with food, choose calcium citrate.
Purity is important. It’s best to choose calcium supplements with labels that state "purified" or, if you’re in the U.S., have the USP (United States Pharmacopeia) symbol. Avoid supplements made from unrefined oyster shell, bone meal, or dolomite that don't have the USP symbol because they may contain high levels of lead or other toxic metals.
Be aware of side effects. Some people do not tolerate calcium supplements as well as others and experience side effects such as acid rebound, gas, and constipation. For acid rebound, switch from calcium carbonate to calcium citrate. For gas or constipation, try increasing your intake of fluids and high-fiber foods.
Check for possible drug interactions. Calcium supplements can interfere with other medications and vitamins you’re taking. Talk with your doctor or pharmacist about possible interactions. Any medications that you take on an empty stomach should NOT be taken with calcium

How to get rid of oily skin naturally

Many women and men nowadays experiences problems with oily skin and want to know how to get rid of oily skin naturally and fast. Oily skin becomes a very frustrating issue when it causes acne,  blackheads, blemishes, zits, and other skin problems.
First of all, we should know that causes of oily skin are: hereditary problems and secretion of sebum in excess quantities by oil glands. We can’t eliminate the first cause, but we can handle with the second cause using few simple skin care tips and skin treatments.
Remove excess quantities of sebum

To get rid of oily skin we have to minimize the amount of unnecessary sebum on our skin. Sebum is natural moisturizer and it help to protect our skin from aggressive environmental factors:  high or low humidity, extreme temperature, sand and dust. Oil glands produce it regularly and the only thing you should do is to remove excess quantities of sebum twice a day: in the morning and before going to sleep.  Also you can wash your skin when you feel that it becomes too oily. But don’t do it too frequently, because it can causes extra sebum production. Use hot water to wash your face, because it removes oil much better than cold water. Avoid using soap or a creamy cleanser to wash your face. Soap can overdry your skin and make it flaky and oily cleanser will leave too much oil on your skin.

Simple washing routine

Every night before you go to bed, wash your face using simple and highly effective technique: wash it with hot water, then wash your face with cold water. Repeat it 5-7 times. It will boost blood circulation and clear pores deeply.

After washing your face perform a face massage. Massaging forehead, cheeks, chin, nose, temples will open pores. Then, wash your face again to clean opened pores.

Control your nutrition to get rid of oily skin

Further, in order to control production of oil by your skin’s pores, and to get rid of oily skin you should control your nutrition. Our body use fats from food to produce skin oil and hormones. Different hormone levels can boost or reduce production of oil. Try to add more vegetables and remove fatty foods from your ration. Visit endocrinologist and dermatologist. They can consult you about proper nutrition. To keep proper level of hormones you should try not to worry, reduce the level of stress and anxiety. Stress and cause rapid change of hormones level and boost production of skin oil. Also you should maintain the level of water in your body. Drink 2 liters of fresh water everyday to keep your metabolism on good level. It will help you to get rid of oily skin naturally.

Use water-based skin care products

The next tip to get rid of oily skin is to use water-based skin care products. They don’t contain oil, that’s why they are suitable for you if you have oily skin. Also avoid using alcohol-base toners. Alcohol cleans skin very good, but it almost always overdry it. Find right oily skin cleanser and moisturizer for oily skin. Also you can try to use skincare products based on glycolic acid. Glycolic acid is used as a natural skin exfoliant and moisturizer. It’s natural skin care product.

In conclusion I want to say, that there are different types of skin and there is no predetermined condition of skin. It can changes affected by different inner or external factors. Oily skin treatment is not so difficult as you cat think. Use recommendations you’ve found in this article and you will help your body to tune in the production on skin oil and get rid of oily skin naturally.