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Women's Health

Mercy Women's Care at St. Anne
3404 W. Sylvania Avenue
Toledo, OH 43623

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Navarre Medical Plaza
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Suite 101
Oregon, OH 43616

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Nutrition Tips


Milk—Good for You?
Every now and then, someone tells you that milk isn’t really good for you. What’s the real truth?

If you tolerate lactose well, then milk and other dairy products are probably a good calcium source for you. Other foods provide calcium, such as some leafy greens (broccoli and spinach, for example) and fortified cereals, but not as much as dairy products. And these foods contain compounds (phytates and oxalates) that make it harder for your body to absorb the calcium they do provide.

Getting enough calcium in the American diet is already pretty challenging, especially among people who drink a lot of soft drinks in place of milk. So don’t eliminate milk from your menu on the advice of a few people who may simply not choose to eat dairy products.

Source: Journal of the American College of Nutrition, April 2001

Your Cholesterol
You may be reading that it’s okay to eat bacon and other high fat items, but if you want your cholesterol levels to be in the healthy range, eating this kind of stuff regularly isn’t a good idea. There are some people who can eat what they want without suffering any consequences, but for most of us, a balanced diet that’s low in saturated and trans fats is the way to go.

And don’t forget about the effects of sugar. Foods high in sugar can have a negative effect on blood fats as well. That’s why it’s not a good idea to go wild on fat-free desserts.

Source: American Dietetic Association

Meals of Many Colors
One way to help you get the wide variety of vitamins and minerals you need is to take a look at the visual effect of your meals. You want to see a lot of different colors on your plate. Eat foods that are red, green, orange, yellow, purple…and we’re not talking about flavored candy.

The variety in pigmentation of green vegetables, members of the squash family, red peppers, citrus fruits, apples, etc. helps you get the protective benefits of various antioxidants. And it makes your table look real appealing as well.

Source: American Dietetic Association

Easier Meals for Older People
The older people get, the harder it can become to prepare the healthy meals that are so important to good health. For some people, conditions like arthritis may make food preparation painful. If that’s the case, be sure to talk to your doctor or other healthcare provider about getting utensils with special blades and handles that can make gripping easier.

Some older people don’t have the appetite they used to have. Others may feel too tired to spend time cooking. And those who live alone may just not feel like bothering anymore.

Whatever the reason that you or an older person in your life may not be eating well, it’s important to address it. Check in on older friends or family members, and invite them for meals regularly. Talk with your doctor, a senior center or other healthcare provider about services that may deliver meals. Understand the social importance of mealtime, and try to connect with other people who need companionship.

Source: Food and Drug Administration

Fruits, Veggies for your Skin
Creams and lotions may help your skin feel smooth, but a healthy diet can help too. A study of 400 elderly people who had similar exposure to sun showed that those whose diets were high in:

  • Vegetables
  • Legumes
  • Olive oil (rather than butter and margarine)

Had fewer wrinkles than people who had diets higher in sugar, dairy products and meat.

The study participants comprised Greek-born people who lived in Australia, Caucasian people who lived in Australia and Swedish people who lived in Sweden.

Source: Journal of the American College of Nutrition, April 2001

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