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Just like we need gasoline and oil for our car, we need to have the right nutrients to fuel our body so it runs efficiently.Eating a balanced diet is vital for good health and wellbeing.

Food provides our bodies with the energy, protein, essential fats, vitamins and minerals to live, grow and function properly. We need a wide variety of different foods to provide the right amounts of nutrients for good health. Chances are we are not getting the right amount of the nutrients we need.


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    Calcium is needed for our heart, other muscles, and especially our bones. From ages 19 to 50: 1,000 milligrams are needed and ages 51 and up about 1,200 mg is needed every day.

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    Potassium is a mineral good for blood pressure and may even lower the risks for kidney stones and bone loss. By eating a banana, avocado, or sweet potatoes day to day you will get your serving of potassium.

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    If you have stomach or intestinal problems, type 2 diabetes, or long-term alcohol abuse, or if you’re an older adult, you’re more likely to be low on magnesium. Spinach, beans and nuts are great sources of magnesium.

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    Vitamin A

    Vitamin A is essential for great eye sight, healthy immune system and tissue growth. To incorporate this vitamin into your diet try to look for orange and yellow colored fruits and vegetables, like sweet potatoes, carrots, and winter squash. You’ll also get vitamin A from spinach and broccoli.

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    Vitamin C

    Vitamin C is not only good for helping to fight off colds and sickness but this vitamin also boosts growth for our bones and tissue. You can find it in many fruits and vegetables, It's an antioxidant, too.

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    Vitamin D

    For a healthy immune system, Vitamin D is essential.  Your bones, muscles, and nerve fibers all need it. Your body can produce vitamin D when exposed to sunlight. Too much sunlight is a health hazard. You can find Vitamin D in foods like salmon, cheese, and egg yolks.. .to name a few.

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    Fiber keeps the body regular which is good for our health.  There are many great benefits to consuming fiber from whole grains, veggies, fruits and beans. Having a higher fiber intake can help to lower your cholesterol and the risk of heart disease and  diabetes. Fiber is also good for filling you up and helping you to eat less.

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