Mother’s Day is a day celebrated on the second Sunday in May. It is a time of celebration for mothers for all the time and work contributed in raising up their children. Flowers, fragrances, jewelry, and cakes are some of the universal gifts for them; however, a perfect gift may be as simple as some nutrition advice for your mothers to eat well.

Getting enough Calcium and Vitamin D
Women should consume 1000 to 1200 mg of calcium and 5 ug of Vitamin D per day to strengthen and maintain strong bones. Milk and Milk products, such as cheese and yogurt provide good sources of calcium. Other sources included tofu, sardines with bones, sesame seeds and almonds. Bok choy, broccoli, and cabbage also provide calcium but in smaller amounts. Vitamin D is found in fluid milk, eggs and margarine, otherwise sunlight on the skin can be a major source of vitamin D too.

To prevent osteoporosis women are encouraged to get enough calcium, vitamin D and protein, limit caffeine, have sodium in moderation, and keep active particularly with weight bearing activity.

Boosting up the Iron
To prevent iron deficiency anemia, women should aim for 18 mg of iron per day. For iron, choose red meats, cooked beans, dried fruits, and dark green vegetables.

Eating more Fiberous foods
High fiber foods are generally lower in fat and may also help with weight control as they provide bulk to make you feel full. Women should aim at least 25 grams of fiber per day. Fiber rich foods include dried beans, vegetables, papayas, apples/pears with skin, dried fruits, whole grain breads and cereals.

05/2005 Post