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What should you know about sodium?

Sodium is a component of salt or sodium chloride. Sodium has some positive sides: it regulates fluid balance in your body and helps proper functioning of your muscles and nerves. That’s why some sodium is necessary to good health. But as with other aspects of the American diet, we tend to overdo a good thing. Day norm of sodium for adults is 500 to 1000 mgs; 1,100 to 3,300 mgs is still considered safe. This is equal to the amount of sodium in approximately one-half to one and a half teaspoons of table salt. Nevertheless, the average American consumes 2,500 to 5,000 mgs of sodium per day – up to ten times the amount needed.
Remember: your health is in your hands. You may decrease the risk of high blood pressure, and consequently the likelihood of heart disease, kidney disease and stroke by reducing your sodium intake. The best way of reducing sodium in your diet is cooking from scratch, substituting spices for salt in recipes. Try to buy vegetables fresh, plain frozen, or canned “with no salt added”.
 Eat more fresh poultry, fish, and lean meats rather than canned or processed ones. Try to exclude salt from your ration; cook rice, pasta, and hot cereals without salt. Cut back on foods which usually have added salt such as instant or flavored rice, pasta, and cereal mixes. Rinse canned foods, such as tuna, to remove some sodium.
Try to cut back on food with high sodium. They are frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings.  When cooking, taste your food before automatically adding salt.

Why is iron important for women?

Iron is one of the most important elements that everyone – especially children, teenage girls and women of childbearing age needs. Women under age 50 are recommended 18 mg daily iron intake, for women over 50 – 8 mg. To improve bone mineral density in healthy women during menopausal period, iron intake of 20 mg should be combined with 800-1200 mg calcium per day.

Why is iron important for women? Each month during menstruation women lose on average 15 to 20 milligrams of iron, that’s why they need more of this mineral to recover its loss. If you suffer from headaches and fatigue you should increase iron intake as these are symptoms of iron deficiency anemia.                                                                  
After menopause, body iron generally increases. Women older than 50 years of age must be carefully examined by a physician, because iron deficiency may indicate blood loss from another source.
Liver, kidneys, red meat, poultry, eggs, peas, legumes, dried fruits and dark, green leafy vegetables are great sources of iron. For example, a cup of cooked spinach contains 6.4 mg; three ounces of cooked chicken liver contains 7.2 mg of iron. During pregnancy you’ll be probably recommended iron supplements by your doctor. In that case iron supplements intake should start at 30 mg per day.
Otherwise, there are some warnings concerning the use of iron supplements. Firstly, don’t take iron supplements or vitamins with iron unless your health care professional recommends it. During postmenopausal iron intake must be carefully controlled as too much iron could lead to heart disease.

Why is calcium important?

Calcium is the most important element which helps building bone mass. All youth need calcium during their early years as it’s a key period for bones. You should carefully watch for calcium intake. Law calcium intake may lead to the development of osteoporosis, a serious disorder decreasing bone density and as a result leading to weak bones and future fractures. Men are less subject to developing osteoporosis than women. Because of that fact women should include calcium in their diets during adolescence and early adulthood. Osteoporosis occurs in women until they are 30 to 35 years of age. That’s why at 25 to 50 years of age women must eat about 1,000 mg of calcium each day. Menopausal women should increase calcium intake to 1,200 mg daily if they are taking estrogen replacement therapy. About 1,500 mg per day should have women older than 65 years.

What are goods sources of calcium?

Excellent calcium sources are, first of all, low-fat dairy products. Other good sources of calcium can be salmon, tofu (soybean curd), certain vegetables (broccoli), legumes (peas and beans), calcium-enriched grain products, lime-processed tortillas, seeds and nuts. If you can’t regularly consume adequate food sources of calcium, you may replace food sources on calcium supplements to reach the recommended amount. Day norm of calcium must be minimum 1,200 mg per day.              

What are key elements for a healthy diet?

How to determine how much fat is OK to eat daily?

If you decided to follow the diet, you should thoroughly watch what you eat and control the amount of fat.  The amount of saturated and common fat depends on the foods you eat. No more than 30 percent of the whole calories should be the total fat in your daily diet. As for saturated fat, its total intake should be no more than 10 percent of those 30 percent of calories. If you want to know how to calculate healthy amount of fat and the way how to adhere to this norm, you should consult with the nutrition professional. He will help you to determine the exact amount of fat you should consume coming from your current energy and nutrition needs. 

Good and bad fats – what is the difference?