aaile' yall Lake on thy sale pexi We cnes nuctl nd Win apr om v1 wieA: .a Be ey 7.geen ita f ia A, nes aewna hsey “A; th weasel eeerere Mere an 3 A: edst Whe war dele auctg ne is -ade cach! ‘an ti Portal: haino} Gee, an 7 on tracy nam y walny cad, KickeStarting Women’s Nutrition (NAPSA)—Millions of women try to balance their children’s mealtimes and nutritional needs with their own, but the balance isn’t always in their favor. Often, these women are shortchanged whenit comes to important nutrients such as calcium, vitamin C andfiber. “As the primary caregivers, women tend to take care of the entire family first before they think about their own nutritional needs,” says Liz Weiss, MS, RD and co-author of “The Moms’ Guide to Meal Makeovers” (Broadway Books, 2004) “Fortunately, making the necessary changes to ensure better nutrition is easier than you think.” Calcium Boost Women between 19 and 50 need 1,000 milligrams of calcium a day for strong bones. To boost calcium in the diet she recommends: * Lowfat dairy foods. Snack on lowfat yogurt for nearly 400 milligramsof calcium a serving, drink a refreshing glass of lowfat milk or nibble a lowfat cheese stick. Non-dairy foods also offer a calcium pick-me-up. Try an orange (50 milligrams), % cup almonds (80 milligrams) or calcium-forti- fied orange juice (300 milligrams). Find benefits in unexpected places. 7 UP’s newest soft drink, 7 UP PLUS, is a great-tasting source of calcium (100 milligrams) and vitamin C, as well as fruit juice. 7 UP PLUS makes it easier for women to achieve a little more balancein their lives. Fiber First Womenneed 25 to 35 grams of fiber a day. Filling, low-calorie fiber-rich foods keep cholesterol in check, maintain healthy blood sugar levels and help with the battle of the bulge. Makeat least three of your daily grain servings whole grains. Prepare sandwiches with whole wheat bread, whole wheat pita or whole grain wraps or go “outside the box” with fiber-rich side Good newsfor busy women: nec- essary nutrients can be found in surprising—andtasty—places. dishes such as whole wheatpasta, bulgur, couscous and brownrice. Snack on mixed nuts, sweet potato chips, whole wheat pretzels and trail mix Eat breakfast cereals with two or more gramsoffiber in a serving. Add canned beans to Mexican dishes, soups or stews. The ABCsof Vitamin C Vitamin C promotes healthy teeth and gums. It’s also an antioxidant that supports a healthy immune system and may help reduce the risk of cancer. Women need 75 milligramsa day. Eat at least five servings of fruits and vegetables a day. Someof the richest vitamin C foods include broccoli, strawberries, oranges and Brussels sprouts. Make a vitamin C power smoothie. Blend together apple juice, frozen strawberries, lowfat fruit yogurt and a ripe banana. * Take along a bottle of new 7 UP PLUS. An 8-oz. serving provides a good source of vitamin C (6 milligrams, 10% DV), according to U.S. recommended daily intake guidelines. Sweetened with SPLENDA’ Brand Sweetener, it has a mixed-berry flavor and contains 10 calories and two grams of carbohydrates per serving. For more information, log on to www.7UP.com.
