A safe amount of sun can help your body make Vitamin D, but as we prepare for fall turning to food and supplements can help meet needs.
Vitamin D is important for maintaining strong bones and a healthy immune system. Some studies suggest it may also help reduce diseases like diabetes and cancer, though more research is needed.
Vitamin D sources include:
It can be hard to get enough vitamin D through diet alone. (Eating a tuna sandwich, egg, and cup of milk only provides about half the daily amount.)
600 IU of vitamin D is recommended for most adults and some studies suggest getting 1000 IU or more may have benefits.
Read food labels (hint: a daily value of 20% or more is an excellent source) or take a supplement to meet your needs when the season changes.
Benefits of Moderate Sun Exposure. HMS Harvard Health Publishing. Accessed July 2018.
Vitamin D: Fact Sheet for Health Professionals. National Institutes of Health. Accessed July 2018.
Brookes, L. Vitamin D and Mortality Risk: Should Clinical Practice Change? Interview with Dr. Cedric F. Garland. Medscape. Published 2014. Accessed August 2018.
Yin, K and D., Agrawal. Vitamin D and Inflammatory Diseases. J Inflamm Res, 2014. 7: 69-87.
With various protein supplements on the market, choosing one can be confusing – so let’s break down some common types.
Do You Need One?
Supplements are not essential for muscle growth or weight loss.
Chicken, fish, eggs, yogurt, tofu, soy milk, beans, and nuts provide ample protein plus vitamins and minerals that supplements may lack, making whole foods equally effective – if not more so.
If you include a protein source with most meals and snacks you probably do not need a supplement.
Be aware supplements may contain added sugars and artificial ingredients and are not approved by the FDA before sale.
Caspero, A., Protein and the Athlete — How Much Do You Need? Academy of Nutrition and Dietetics, 2017. Accessed July 2018.
Giles-Smith, K., Milk Proteins: Packing a Powerful Nutritional Punch. Today’s Dietitian, 2013. 15(3): 26.
Roy, B., Milk: The New Sports Drink? A Review. Journal of the International Society of Sports Nutrition, 2008. 5:15.
Ruscigno, M., Pea Protein. Today’s Dietitian, 2016. 18(12): 32.
Wein, D. and M. Miraglia, Whey Protein Vs Casein Protein and Optimal Recovery. National Strength and Conditioning Association Performance Training Journal. Accessed July 2018.
Studies show eating vegetables can reduce risk of early death, especially related to heart problems. Yet, only 13% of us meet the recommended intake. Most people should have at least 2 to 3 cups a day.
Leafy greens are particularly protective, but increasing any type is helpful. Here are five ways to add more vegetables to foods you love:
Already include a vegetable with dinner? Serve more than one. Research shows when multiple vegetables are offered, a larger quantity is eaten overall.
Hung, H.C., et al., Fruit and Vegetable Intake and Risk of Major Chronic Disease. J Natl Cancer Inst, 2004. 96(21): 1577-84.
Hung H.C, et al., Health-Promoting Components of Fruits and Vegetables in the Diet. Advances in Nutrition, 2013. 4(3): 384S–392S.
Meengs, J., Rose, L., Rolls, B. and H. Guthrie, Vegetable Variety: An Effective Strategy to Increase Vegetable Intake in Adults. J Acad Nutr Diet, 2012. 112(8): 1211-1215.
Slavin, J. and B. Lloyd, Health Benefits of Fruits and Vegetables. Adv Nutr, 2012. 3(4): 506–516.
Wang, X. et al., Fruit and Vegetable Consumption and Mortality from All Causes, Cardiovascular Disease, and Cancer: Systematic Review and Dose-response Meta-analysis of Prospective Cohort Studies. BMJ, 2014. 349:g4490.
You can encourage healthy habits and still enjoy summer cookouts with family and friends with these tips:
Get Up and Move!
Plant-based diets are becoming increasingly popular—and for good reason.
They can help lower blood pressure, reduce risk of diabetes, and lower risk of early death. People who follow plant-based diets also tend to weigh less, despite consuming similar calories compared to meat-eaters.
The type of plant-based diet you follow matters though.
To see health benefits, include a variety of protective foods like whole grains, fruits, vegetables, beans, nuts, and seeds.
Looking to increase your plant intake? Here are some ideas to get you started (click on the links below):
For the CARNIVORE: mushroom meatloaf
For the CARB lover: broccoli cauliflower parmesan pasta
For the TOFU-neophyte: peanut tofu
For the ON-THE-FLY meal-planner: 5 plant-powered meals
Ambika, S. et al., Healthful and Unhealthful Plant-Based Diets and the Risk of Coronary Heart Disease in U.S. Adults. Journal of the American College of Cardiology, 2017. 70(4): 411.
Derbyshire, E., Flexitarian Diets and Health: A Review of the Evidence-Based Literature. Front Nutr, 2016. 3:55.
McEvoy, CT., Temple, N. and JV Woodside, Vegetarian Diets, Low-meat Diets and Health: A Review. Public Health Nutr, 2012. 15(12): 2287-94.
Rizzo, N., Jaceldo-Siegl, K., Sabate, J. and G. Fraser, Nutrient Profiles of Vegetarian and Non Vegetarian Dietary Patterns. J Acad Nutr Diet, 2013. 113(12): 1610-1619.