The New Year is upon us and now is truly the time to make your health and wellness your number one priority—from the inside out. Really? If not now, when? Most of us know the important foods to include in our diets but are often not sure of why we need them or if we’re consuming enough. How do we keep healthy? How do we keep our bones strong? Are we eating the right foods to help prevent disease or improve our overall health? Let’s demystify some of it with the top five nutrients that are a must in 2012:

Antioxidants - This word seems to be everywhere from food labels to media to your favorite skin care item but what you should know is they are good to eat! Antioxidants are compounds found in foods and help to maintain healthy brain function, protect against cancers, prevent heart disease, slow down aging (sign me up!), and generally improve overall health and promote weight loss. By consuming antioxidants, free radical damage (evil doers) caused by sun exposure, environment (pollution), stress and some foods we eat can be halted. We want to fight these free radicals with foods rich in antioxidants. This is easy to do by eating more fruits and vegetables, herbs, spices, nuts and whole grains; foods that are whole and good for you. The positives are tremendous when it comes to adding in antioxidant rich foods—plus a majority of them are low in calories and rich in so many other nutrients. Start by adding one food to each meal; like blueberries, artichokes, cinnamon, oregano, rosemary, broccoli rabe, cherries, cranberries, green tea, tomatoes, and even dark chocolate.

Calcium - It’s always important to practice what you preach (sitting right in front of me is my supplement of calcium and vitamin D3). Calcium is the most abundant mineral in the body, although many of us just don’t get enough in our daily diet. Calcium is needed for muscle contraction (avoiding muscle twitches), blood clotting, secretion of hormones and enzymes, and plays a role in helping to control blood pressure and reducing the risk of hypertension and disease (i.e. colorectal cancer). In addition to all those benefits, let’s throw in weight management and bone strength. Calcium intake has been linked to maintaining weight and increasing fat loss—another win-win. But one of the big reasons to bone up on your calcium intake is to avoid osteoporosis (when the bones become thin and brittle). Women, since they have less bone density than men and secondary to menopause, are at higher risk; but men and children alike need their calcium for bone health just like women. Bone formation is good when we are younger, but as we age, bone formation declines. Make sure you are including your calcium-rich sources: dairy, fortified orange juice, canned salmon, tofu, cereals, etc.—aiming for at least three servings a day (recommendations of 1,000 mg/day for ages 19-50 years—males and females; 1,200 mg/day for ages 51+ years—females; 1,000-1,200 mg for ages 51+ years—males. Supplements are also available in the form of calcium carbonate and calcium citrate. Carbonate is often more available and convenient and better if taken with food. Review the label for the amount of elemental calcium provided. The percentage of calcium absorbed depends on the amount of elemental calcium (i.e. 500 mg) in each tablet; absorption is generally higher in doses less than 500 mg. So if using 1,000 mg/day of calcium from supplements, it is helpful to split the dose and take separately for better absorption (talk with your physician and dietitian).

Protein - Whether you like to eat high or low amounts of protein, it is important since protein is an important component of every cell in your body. Its uses are endless. Not only does it help to build and repair tissue, it makes enzymes and hormones; it is the building block of bones, muscles, cartilage, skin, and blood; and can even help play a role in weight loss. It is one of the nutrients that we generally need a good amount of and since we don’t store it (like fat) it needs to be available when our bodies need it. Getting the right amount of protein from the right foods is the focus. It’s about choosing your proteins wisely. Make sure you are getting your protein in daily (dietary) by including fish, poultry, beans, nuts, and whole grains.

Vitamin D3 - This one you probably have heard about but most likely not as much as you should. Cholecalciferol (vitamin D3) is mostly synthesized in your skin through direct exposure to sunlight or by diet or supplements. In the past, much of the focus when it came down to bone density was given to calcium; but research shows the role of vitamin D3 is just as important as calcium to bone growth and structure as a multitude of other functions: neuromuscular; risk of cardiovascular diseases; preventing inflammation, infection and cell mutation; and helping to maintain a healthy mind (lots of vitamin D receptors in the brain). Many of us though are not getting enough vitamin D3, especially as we get older. One way for us Floridians to absorb more is by getting out in the sun for at least 15 minutes. As for diet, consume foods like fatty fish (salmon), whole eggs, red meat, and mushrooms. Over-the-counter cholecalciferol supplement (often found in combination with calcium supplements or on its own) is another alternative and may be recommended to use as a supplement. For most of the general population, the recommended daily value to take is an extra 400 I.U. of vitamin D3 through the diet; but depending on the individual you may need more (talk to your doctor or dietitian).

Water - This is the nutrient we just can’t live without. Most of us think we drink enough, but that isn’t always true. When in doubt (unless otherwise medically prohibited) drink more water. Why? Your organs and cells need it. Water helps regulate your body temperature, helps nutrients in your body get to organs and tissues, removes waste, protects your joints and organs, keeps you looking good and can help fill you up. If clinical reasons noted don’t get you to drink more, the last two should. Drinking more water helps keep your skin glow and avoids dryness. Including water between and during meals can also avoid extra non-needed calories and help with satiety. The rule of thumb is pretty easy—8-10 eight-ounce glasses/day; or estimate by taking your weight in pounds and dividing by half (i.e. 160 pounds, consume at least 80 ounces of water a day). Tip: always have a cup, glass, or bottle of water with you at all times. When in view, it’s much easier to grab a swig or two. Be good to your body and give it what it needs. It will thank you for it! l

Pamela Ofstein, a resident of Parkland’s Whittier Oaks, is a registered and licensed dietitian. In addition to being Director of Nutrition Services for eDiets.com in Fort Lauderdale, she contributes health related information to different media venues including magazines, radio, web videos, and television; and to local physicians and associations promoting health and well-being to the public sector. She can be reached at info@lifepubs.com The New Year is upon us and now is truly the time to make your health and wellness your number one priority—from the inside out. Really? If not now, when? Most of us know the important foods to include in our diets but are often not sure of why we need them or if we’re consuming enough. How do we keep healthy? How do we keep our bones strong? Are we eating the right foods to help prevent disease or improve our overall health? Let’s demystify some of it with the top five nutrients that are a must in 2012:

Antioxidants - This word seems to be everywhere from food labels to media to your favorite skin care item but what you should know is they are good to eat! Antioxidants are compounds found in foods and help to maintain healthy brain function, protect against cancers, prevent heart disease, slow down aging (sign me up!), and generally improve overall health and promote weight loss. By consuming antioxidants, free radical damage (evil doers) caused by sun exposure, environment (pollution), stress and some foods we eat can be halted. We want to fight these free radicals with foods rich in antioxidants. This is easy to do by eating more fruits and vegetables, herbs, spices, nuts and whole grains; foods that are whole and good for you. The positives are tremendous when it comes to adding in antioxidant rich foods—plus a majority of them are low in calories and rich in so many other nutrients. Start by adding one food to each meal; like blueberries, artichokes, cinnamon, oregano, rosemary, broccoli rabe, cherries, cranberries, green tea, tomatoes, and even dark chocolate.

Calcium - It’s always important to practice what you preach (sitting right in front of me is my supplement of calcium and vitamin D3). Calcium is the most abundant mineral in the body, although many of us just don’t get enough in our daily diet. Calcium is needed for muscle contraction (avoiding muscle twitches), blood clotting, secretion of hormones and enzymes, and plays a role in helping to control blood pressure and reducing the risk of hypertension and disease (i.e. colorectal cancer). In addition to all those benefits, let’s throw in weight management and bone strength. Calcium intake has been linked to maintaining weight and increasing fat loss—another win-win. But one of the big reasons to bone up on your calcium intake is to avoid osteoporosis (when the bones become thin and brittle). Women, since they have less bone density than men and secondary to menopause, are at higher risk; but men and children alike need their calcium for bone health just like women. Bone formation is good when we are younger, but as we age, bone formation declines. Make sure you are including your calcium-rich sources: dairy, fortified orange juice, canned salmon, tofu, cereals, etc.—aiming for at least three servings a day (recommendations of 1,000 mg/day for ages 19-50 years—males and females; 1,200 mg/day for ages 51+ years—females; 1,000-1,200 mg for ages 51+ years—males. Supplements are also available in the form of calcium carbonate and calcium citrate. Carbonate is often more available and convenient and better if taken with food. Review the label for the amount of elemental calcium provided. The percentage of calcium absorbed depends on the amount of elemental calcium (i.e. 500 mg) in each tablet; absorption is generally higher in doses less than 500 mg. So if using 1,000 mg/day of calcium from supplements, it is helpful to split the dose and take separately for better absorption (talk with your physician and dietitian).

Protein - Whether you like to eat high or low amounts of protein, it is important since protein is an important component of every cell in your body. Its uses are endless. Not only does it help to build and repair tissue, it makes enzymes and hormones; it is the building block of bones, muscles, cartilage, skin, and blood; and can even help play a role in weight loss. It is one of the nutrients that we generally need a good amount of and since we don’t store it (like fat) it needs to be available when our bodies need it. Getting the right amount of protein from the right foods is the focus. It’s about choosing your proteins wisely. Make sure you are getting your protein in daily (dietary) by including fish, poultry, beans, nuts, and whole grains.

Vitamin D3 - This one you probably have heard about but most likely not as much as you should. Cholecalciferol (vitamin D3) is mostly synthesized in your skin through direct exposure to sunlight or by diet or supplements. In the past, much of the focus when it came down to bone density was given to calcium; but research shows the role of vitamin D3 is just as important as calcium to bone growth and structure as a multitude of other functions: neuromuscular; risk of cardiovascular diseases; preventing inflammation, infection and cell mutation; and helping to maintain a healthy mind (lots of vitamin D receptors in the brain). Many of us though are not getting enough vitamin D3, especially as we get older. One way for us Floridians to absorb more is by getting out in the sun for at least 15 minutes. As for diet, consume foods like fatty fish (salmon), whole eggs, red meat, and mushrooms. Over-the-counter cholecalciferol supplement (often found in combination with calcium supplements or on its own) is another alternative and may be recommended to use as a supplement. For most of the general population, the recommended daily value to take is an extra 400 I.U. of vitamin D3 through the diet; but depending on the individual you may need more (talk to your doctor or dietitian).

Water - This is the nutrient we just can’t live without. Most of us think we drink enough, but that isn’t always true. When in doubt (unless otherwise medically prohibited) drink more water. Why? Your organs and cells need it. Water helps regulate your body temperature, helps nutrients in your body get to organs and tissues, removes waste, protects your joints and organs, keeps you looking good and can help fill you up. If clinical reasons noted don’t get you to drink more, the last two should. Drinking more water helps keep your skin glow and avoids dryness. Including water between and during meals can also avoid extra non-needed calories and help with satiety. The rule of thumb is pretty easy—8-10 eight-ounce glasses/day; or estimate by taking your weight in pounds and dividing by half (i.e. 160 pounds, consume at least 80 ounces of water a day). Tip: always have a cup, glass, or bottle of water with you at all times. When in view, it’s much easier to grab a swig or two.

Be good to your body and give it what it needs. It will thank you for it!