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Brought to you by Employee Assistance Network
February 2018
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Give Your Diet a Nutritional Tuneup

Between spending long days at work and evenings and weekends attending to personal and family concerns, few Americans have time to eat right. But you don't have to remodel your diet to improve its healthfulness.

"There are easy and delicious ways to regularly add healthful foods to your diet," says Evelyn Tribole, M.S., R.D., dietitian and author of several nutrition books, including "Intuitive Eating." 

Ms. Tribole suggests the following tips for tuning up your diet.

Fruits and vegetables

Eating five to thirteen servings (or 2½ to 6½ cups) of fruits and vegetables each day can help you prevent cancer, heart disease and other health problems.

To sneak more fruits and vegetables into your diet:


Low-fat dairy products

Low-fat dairy products are high in calcium, which helps prevent bone-weakening osteoporosis.

To sneak in at least three servings of calcium-rich foods a day:


Iron

Iron deficiency can be caused by too little iron in your diet. (Other reasons for iron deficiency are inadequate absorption of iron and excessive blood loss.) Because iron helps carry oxygen to the blood and deliver it to cells, you may feel sluggish and fatigued without enough of it.  Women of childbearing age (especially those who have heavy menstrual periods), pregnant women, preterm and low-birth-weight infants, older infants and toddlers, and teenage girls are at greatest risk for developing iron deficiency anemia because they have the greatest need for iron. For these people, iron supplements may be necessary to prevent iron deficiency anemia.

To add more iron to your diet, include red meats, fish and poultry.  Plant foods such as lentils and beans and iron-enriched and iron-fortified foods are also common sources of dietary iron.

Fiber

A high-fiber diet reduces the risk of heart disease.

To sneak more fiber into your diet:


The StayWell Company, LLC © 2018

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