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7 Nutrients Your Diet May Be Missing
Think your diet is healthy? Guess again. The 2005 Dietary Guidelines for Americans says many adults lack seven essential nutrients -- from calcium to fiber -- and certain groups of people are missing even more. Filling in so many nutrient gaps seems insurmountable without supplements, but more often than not, food can solve the shortfalls.
Calcium: Essential Nutrient for Muscles, Bones, and More
You don't outgrow your need for calcium just because you're all grown up. While calcium is necessary to bolster developing bones, it's also needed to keep your skeleton strong throughout life. And that's not all. Besides participating in maintaining a normal heart rhythm, calcium plays a role in blood clotting and muscle function.
"Studies have shown a link between adequate calcium intake and lower blood pressure, as well as weight control," says Marisa Moore, RD, an Atlanta-based spokeswoman for the American Dietetic Association.
The Institute of Medicine (IOM), the group of experts that sets nutrient quotas, has determined that calcium needs increase with age. Here's what you need every day:
- 19- to 50-year-olds: 1,000 milligrams
- 51 years and up: 1,200 milligrams
Three servings of dairy foods each day, as part of a balanced diet, provides most people with the calcium they need.
"Try to get calcium from foods, preferably dairy," advises Moore. Calcium is best absorbed in the presence of lactose, natural milk sugar.
Some examples of foods that provide around 300 milligrams of calcium per serving:
- 8 ounces of milk or yogurt
- 8 ounces calcium-added orange juice
- 1 1/2 ounces hard cheese
- 8 ounces fortified soy beverage
Bonus nutrients: Dairy foods and soy supply magnesium; orange juice packs potassium.
Fiber: Essential Nutrient for Overall Health
Fiber is best known for keeping bowel movements regular and preventing other intestinal woes, including diverticular disease, an intestinal inflammation. Years of research on fiber underscores its importance in overall health, too.
"Fiber-rich foods lower the risk of developing chronic conditions, including heart diseaseheart disease, cancercancer, and type 2 diabetesdiabetes," says Hillary Wright, MEd, RD, director of nutritionnutrition services at the Domar Center for Complementary Healthcare in Boston. "Fiber is also filling, and it's found in foods that are relatively low in calories, so it's central to weight control."
Fiber needs are based on calorie requirements. That's why men and women generally differ in their daily fiber needs, and why quotas decline with age:
- Men 19-50 years: 38 grams; 51 and older: 30 grams
- Women 19-50 years: 25 grams; 51 and older: 21 grams
It's beneficial, so why don't many people get enough fiber? Experts blame a lack of plant foods, including whole grains.
Here are some easy ways to boost fiber intake:
- Snack on whole-grain crackers, fruit, or vegetables or popcorn (a whole grain) instead of cookies, candy, and chips.
- Choose whole-grain breads and cereals, whole-wheat pasta, and other whole grains, such as quinoa, millet, barley, cracked wheat, and wild rice.
- Look for breads with more than 3 grams fiber per slice; go for cereals with five or more grams of dietary fiber per serving.
- Start a meal with bean-based soups, such as lentil or black bean. Add canned, rinsed chickpeas to salads, soups, egg, and pasta dishes.
- Include fruits, vegetables, and whole grains at every meal.
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Health & Diet Guide
VIVELLE-DOT (estradiol transdermal system) IS AVAILABLE BY PRESCRPTION ONLY.
INDICATION
Vivelle-Dot is used after menopause to: reduce moderate to severe hot flashes; treat moderate to severe dryness, itching and burning in or around the vagina; help reduce your chances of getting osteoporosis (thin weak bones); and treat certain conditions in which a young woman's ovaries do not produce enough estrogens naturally. Vivelle-Dot 0.025 mg/day is only used to prevent osteoporosis from menopause. If you use Vivelle-Dot only to treat your dryness, itching, and burning in and around your vagina or if you use Vivelle-Dot only to prevent osteoporosis from menopause, talk with your healthcare professional about whether a different treatment or medicine without estrogens might be better for you.
IMPORTANT SAFETY INFORMATION
Estrogens increase the chances of getting cancer of the uterus (womb). Report any unusual vaginal bleeding right away while you are taking estrogens. Vaginal bleeding after menopause may be a warning sign of cancer of the uterus (womb).
Do not use estrogens with or without progestins to prevent heart disease, heart attacks, or strokes. Using estrogens with or without progestins may increase your chances of getting heart attacks, strokes, breast cancer, and blood clots. Using estrogens with progestins may increase your risk of dementia (decline in memory and thinking skills).
Vivelle-Dot should not be used if you have unusual vaginal bleeding; currently have or have had certain cancers, including cancer of the breast or uterus; had a stroke or heart attack in the recent past (for example, in the past year); currently have or have had blood clots; currently have or have had liver problems; or think you may be, or know that you are, pregnant.
The most common side effects that may occur with Vivelle-Dot are headache, breast tenderness, and back pain.
You and your healthcare professional should talk regularly about whether you still need treatment with Vivelle-Dot.
You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch or call 1-800-FDA-1088.
Please see Full Prescribing Information for Vivelle-Dot.
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