Vitamin D and calcium are both important for bone health.

While calcium builds bone, vitamin D is needed for the absorption of calcium and phosphorus. Vitamin D also regulates blood levels of calcium to support healthy bone mineralization (bone building) and to prevent calcium from dipping to dangerously low levels. Vitamin D and calcium work together to protect against osteoporosis and other conditions related to weak or brittle bones.

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Protein is necessary for building muscle and for healthy function of cells throughout the body. It is recommended that adults get 10-35 percent of their daily calories from protein. That’s 50 to 175 grams for a person eating 2,000 calories per day. Whether you are a meat eater or a vegetarian, you can find plenty of high quality protein options to meet your daily need.

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"Natural"

This term has yet to be fully defined and often goes unregulated. The U.S. Food and Drug Administration states that it has not developed a definition for the term, but it does not object to it being used for foods that do not contain artificial flavors, added color, or synthetic substances. While consumers may like to believe that "natural" means the product is less processed, this may not always be the case. Don't assume "natural" means healthy. Be sure to look past this term and analyze nutrition labels and ingredient lists.

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Sodium is an essential mineral that is important for muscle and nerve function, but consuming too much may put you at risk for high blood pressure and heart disease. The Dietary Guidelines for Americans recommend that healthy adults consume fewer than 2,300 milligrams of sodium per day, so look out for the following hidden sources.

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Plant-based foods are full of complex carbohydrates, vitamins, and minerals, but they also offer natural chemicals called phytonutrients that improve health. While these plant nutrients are not essential for normal body function, they are powerful in disease prevention – making plant foods an important part of a nutritious diet. Enjoying a variety of foods will help you maximize your intake of these phytonutrients.

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While health experts recommend eating more fish and less red meat, concerns about mercury, sustainability, and cooking methods may be keeping you from making the change.

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Opening the fridge to find your fruits and vegetables have spoiled is not only frustrating, it’s like tossing your food budget into the compost pile. Learning how to select and store fresh fruits and vegetables will help you increase the shelf life, so you can enjoy them longer.

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Dried Fruits

Dried fruits often contain added sugar and oils making them more like candy than a nutritious snack. Seek out unsweetened varieties or make your own with a kitchen dehydrator. Freeze-dried fruit is another option. Most are made without added sugar and they can satisfy a crunchy food craving.

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Whether it’s groceries or a goal weight, putting it down on paper helps you stay focused. Lists serve as guides and reminders, and they can be effective tools to help you reach your fitness goals.

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Loaded with vitamins and minerals.

The vitamin C in citrus fruits acts as an antioxidant to protect cells from free radical damage. Vitamin C also improves the absorption of non-heme iron (iron from plant foods like beans and nuts). Citrus fruits supply the B vitamin, folate, which plays a role in energy production, growth and development, and may help protect against heart disease. These fruits are also a source of potassium, which is important for muscle function, and fluid and electrolyte balance.

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