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Make Sure Your Teen Gets Enough Calcium

American teenage girls are not getting enough calcium according to a new study. Calcium is crucial for building healthy bones and preventing osteoporosis in later years. Both females and males ages 9 to 18 need to consume 1,300 milligrams of calcium per day for good bone health. Make sure your teen is getting enough calcium in her or his diet. A few examples of foods rich in calcium and their calcium amount include: 1 cup of milk—300 mg, grilled cheese sandwich—350 mg, 1 cup of fat-free plain yogurt—450 mg, calcium-fortified orange juice—300 mg, 1 slice of cheese pizza—220 mg, ½ cup macaroni and cheese—180 mg, ½ cup of fat-free frozen yogurt—105 mg, and 1 cup of broccoli—80 mg

Eat a Rainbow Every Day

Colorful fruits and vegetables deliver healthful doses of vitamins, minerals, and disease-fighting phytochemicals. The darker the color of the fruit or vegetable, the more nutrients it usually contains. Here are some examples: color green—lettuce, spinach, kiwi, and broccoli; yellow/orange—sweat potatoes, cantaloupe, oranges, and carrots; red—tomatoes, strawberries, cranberries, and apples; blue/purple—blueberries, purple grapes, plums and egg plant; and white—onions, garlic, and leeks.

Eating More Fruits and Vegetables and Less Fat, Leading Weight-Loss Strategies

According to a new survey of eating habits commissioned by the American Institute for Cancer Research (AICR), 4 in 5 weight-conscious Americans are taking an old-fashioned, “common-sense” approach to managing their weight. They turn to salads, fruits, and vegetables and decrease the amount of fat in their diet when trying to shed a few pounds. The fact that a clear majority of Americans are adopting this approach, amid the low-carb marketing craze, is encouraging news to health experts concerned about the state of nutrition in the U.S.

Men Shoot for 9

Men need to fuel up and shoot for 9 servings of fruits and vegetables a day for better health. A diet rich in fruits and vegetables helps reduce men’s risk for many cancers, heart disease, high blood pressure and diabetes. Why 9 for men? Men have high rates of diet-related diseases.

Barley Lowers Cholesterol Levels

Barley is very high in soluble fiber but is not often eaten in the American diet. A new study shows that barley is very effective in lowering cholesterol. Test subjects were fed standard diets plus barley at a low, moderate, or high level. They added barley flakes, barley flour, or pearled barley to common foods such as pancakes, granola, cookies, hot cereal, steamed grain, tabbouleh, and muffins. Those eating the moderate or high barley diet had a significant drop in total cholesterol (9-10%) and a 14-17% drop in LDL cholesterol. Need help in lowering your cholesterol? Try incorporating more barley in your diet. Look for barley flour, flakes, and pearled barley to add to your foods. Barley also has the lowest glycemic index of any grain (coarse barley bread has a glycemic index of 39 compared to wheat bread at 99). For best results in lowering cholesterol, aim to eat at least 6g of beta-glucan (the soluble fiber found in barley) daily.

Can Cinnamon Lower Blood Sugar? 

As early as 2700 BC, Chinese herbalists treated diarrhea and kidney disorders with cinnamon. Later, Greek healers and practitioners of Indian Ayurvedic medicine valued it as a remedy for digestive problems. Cinnamon may help lower cholesterol and triglycerides. Compounds in cinnamon may activate enzymes that stimulate insulin receptors.

B Vitamins and Memory

B vitamins, especially B12, folate, and B6 (pyridoxine) are crucial for normal brain function. A Swedish study tested the memories of 167 older people free of dementia or depression but who were at greater risk for Alzheimer's disease. On the morning they tested memory they also drew blood and tested for B vitamins. The people who had normal levels of vitamin B12 did better on their memory tests than those with lower levels of B12. Folate also seemed to help memory but not as much as B12.

Getting adequate vitamin B12 may help the brain stay healthy and help you retain your memory as you get older. Milk is a good source of B12. Persons who don't eat dairy or meat may be low in B12 levels unless they are taking a supplement. As a person get older, B12 is not absorbed as well, so a lack of B12 is common even in non-vegetarians. The Institute of Medicine recommends persons over 50 get most of their B12 from fortified foods or a supplement because they are better absorbed. Be sure you get plenty of B12 daily. Good sources of folate include green leafy vegetables, legumes (especially lentils), oranges, and food yeast (add to tofu, soups, roasts).