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Healthy Help for Individuals and Families

We believe that it is our responsibility to care for our health and wellbeing. In this quest, we have provided information that will help you stay healthy and research health related topics.

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Get more information on how the government is doing with its healthcare program. Research medical conditions, your health, medicine, health insurance, diet, and exercise.

Healthy Snacks: Health tips

Snacks give everyone important nutrients and help control hunger between meals.

Healthy snack ideas

“Ants on a log” (celery with peanut butter and raisins) Fresh or canned fruit (in 100% juice, not syrup) with fat-free or low-fat vanilla yogurt Whole-grain crackers with low-fat cheese Frozen grapes (rinse and freeze grapes overnight) Whole-wheat bread or apple slices with peanut butter Quesadillas (low-fat cheese on a whole-wheat tortilla) Unsalted pretzels or air-popped popcorn Baked tortilla chips and salsa Whole-wheat pita bread with hummus Water or fat-free or low-fat milk

Put fresh fruit in a bowl at eye-level in the refrigerator or on the kitchen counter. It will be easier for kids to see and grab.

Health On the Go

Put dried fruits and nuts, fresh veggies, or fruit in small baggies. Pack low-fat string cheese sticks. Drink water or fat-free or low-fat milk instead of soda or juice.

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How can I get enough calcium?

There are 2 easy ways to get your calcium:

  • 1. Eat foods with calcium every day, such as:
    • Fat-free or low-fat (1%) milk, yogurt, and cheese
    • Broccoli, spinach, and other green leafy vegetables
    • Tofu with added calcium
    • Soy-based drinks (soymilk) with added calcium
    • Orange juice with added calcium
  • 2. Take a calcium pill every day. You can choose a pill that has only calcium or a multivitamin with calcium. Let your doctor know you are taking extra calcium.

Get Moving!

Most women don’t get enough calcium. Protect your bones – get plenty of calcium every day.
  • Know how much calcium you need.
    • Women ages 19 to 50 need 1,000 mg of calcium daily.
    • Girls need even more calcium – and so do women over age 50.
  • If you take a calcium pill, make it easy to remember. Take it at the same time every day. For example, try taking it when you eat breakfast. Leave the pill bottle out where you will see it, like on the kitchen or by the bathroom sink.

Get Enough Calcium

Calcium in Females

Your body needs calcium to build strong bones when you are young and to keep bones strong as you get older. Everyone needs calcium, but it’s especially important for women and girls.
  • Girls ages 9 to 18 need 1,300 mg (milligrams) of calcium every day.
  • Women ages 19 to 50 need 1,000 mg of calcium every day.
  • Women over age 50 need 1,200 mg of calcium every day.

Calcium can help prevent osteoporosis (weak bones)
One in 2 women and 1 in 4 men over the age of 50 will break a bone because of osteoporosis (“os-tee-oh-puh-ROH-sis”). Some people don’t know they have osteoporosis until they break a bone. Calcium helps to keep your bones strong and less likely to break.

Live Well Stay Healthy My Friends

Check food labels

nutrition label

Use the calcium shopping list to find foods high in calcium when you are at the grocery store.

Foods that have at least 20% DV (daily value) of calcium are excellent choices. For example:

  • A cup of fat-free milk has about 300 mg of calcium, or 30% DV.
  • Some kinds of breakfast cereal have 600 mg of calcium per serving, or 60% DV.
  • This label shows a food with 45% DV of calcium.

Gluten-Free Diet

Gluten is found in most bread, pasta, bagels, breakfast cereal and baked goods. Processed foods contain some level of gluten, and beverages such as beer have it (from the fermented barley). Modern wheat has been bred to be shorter and sturdier than the older variety, but its gluten content has increased. Untreated gluten intolerance can lead to serious problems such as celiac disease, infertility, osteoporosis and cancer. Eat foods featured in the Mediterranean Diet, including vegetables, poultry and fish, lean meat, beans, nuts, fruit and olive oil. Try potatoes, rice, corn and quinoa which are the basis of many tasty dishes.

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