Imagine you are planning your grocery list. You know you have limited time to prepare meals and snacks each day.
Many people struggle to make healthful food choices with today´s busy schedules. The following is a list of some very important but often neglected nutrients for good health. See the ways to add foods rich in these nutrients to your menus:
Calcium: Calcium helps build strong bones, and peak bone mass is reached by age 30. Good calcium intake now can help lower the chances of developing osteoporosis, a bone disease that makes bones more likely to break. And not only is calcium good for bone health, it also can help the body by aiding in blood clotting and nerve and muscle function. Milk, cheese and yogurt are great sources of calcium. Males and females ages 19 to 30 should aim for 1,000 milligrams daily to reach the recommend amounts.
Iron: Iron helps support growth and moves oxygen from the lungs to the rest of the body. Iron is found in lean meats and iron-fortified cereals, so start the day with an iron-fortified cereal and glass of orange juice or an orange. The vitamin C found in orange juice helps your body absorb the iron so it can be used. Try to have lean meats or dark leafy greens for lunch and dinner to reach the 18 milligrams of iron recommended for women and 8 milligrams for men.
Fiber: Fiber is important for the digestive system. Some types of fiber also can help lower cholesterol and prevent disease. Fiber is found in fruits, vegetables and whole grains, so enjoy more whole-grain products and try swapping high-fat snack foods with apples, carrots or any other favorite fruits and vegetables. Women should try to get 25 grams of fiber daily and men should aim for 38 grams.
|
Breakfast |
Lunch |
Dinner |
Snacks |
Monday
|
Apple slices
Low-fat or fat-free yogurt
Granola bar
Skim milk
|
Scrambled egg on bagel
Salsa
Carrots
Grapes
Skim milk
|
Broiled or grilled chicken breast
Microwaved frozen veggies
Brown rice
Skim milk
|
Pretzels
Banana
Celery
|
Tuesday
|
Whole-wheat bagel topped with peanut butter
Banana
Skim milk
|
Tortilla with melted cheese
Lettuce salad
Hard-cooked egg
Skim milk
|
Ground Beef Taco*
Orange
Skim milk
|
Granola bar
|
Wednesday
|
Cereal
Orange
Skim milk
|
Bagel with peanut butter
Apple
Carrots
Skim milk
|
Scrambled eggs with salsa
Grapes
Skim milk
|
Pretzels
Celery
|
Thursday
|
Low-fat or
fat-free yogurt
Granola bar
Skim milk
|
Turkey wrap (tortilla with turkey, lettuce and cheese)
Grapes
Skim milk
|
Chicken Stir-fry*
Apple
Skim milk
|
Banana
Carrots
|
Friday
|
Hard-cooked egg
Toasted bagel
Orange
Skim milk
|
Peanut Butter Rolls*
Carrots
Celery
Skim milk
|
Easy Spaghetti*
Tossed salad
Skim milk
|
Granola bar
Apple
|
Saturday
|
Cereal
Banana
Skim milk
|
Bagel Pizza*
Tossed salad
Orange
Skim milk
|
Grilled chicken wrap
Microwaved frozen vegetables
Skim milk
|
Granola bar
Carrots
|
Sunday
|
Low-fat or
fat-free yogurt
Granola bar
Orange
Skim milk
|
Turkey salad (chopped turkey
with celery, mayo)
on on a bagel
Carrots
Skim milk
|
Slow Cooker Chicken Noodle Soup*
Apple
Skim milk
|
Pretzels
Grapes
|