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I don't eat many dairy products. How can I get enough calcium?

People who have trouble digesting milk can usually drink it in small amounts or can drink milk to which the enzyme lactase has been added (see Section 2 for suggestions). Buttermilk, yogurt, or cheese are good alternatives and are easier to digest. Other people simply don't like milk or dairy products. Calcium can be found in other foods. It's found naturally in leafy green vegetables like kale and broccoli. It's also added to some products such as fruit juice. It's best to get as much calcium as you can from the food you eat. If you feel you are not getting enough from foods, discuss whether you should take a calcium supplement (and what kind) with your doctor or dietitian.

DID YOU NOW???

One baked potato (even without the skin) has 610 mg of potassium; one banana (well-known as a good source of potassium) has 450 mg.

I take diuretics; how can I get enough potassium?

First of all it's important to know if the diuretic you take is one that depletes potassium or one that has little effect on it. Generally, the more potent diuretics produce significant potassium losses. You should discuss the specific drug you are taking with the doctor who prescribed it for you. Most people's diets do not provide enough potassium to make up for what is lost due to the diuretic. However, proper choice of foods can effectively replace potassium losses.

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Any Other Questions ...

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your own questions below. Check the resource list in section 7 for people who may be able to answer your questions.

Food Facts for Older Adults

You don't have to eliminate all of the fat, sugar, and sodium from the foods you eat to follow a healthy diet. Balance is the key. Think about how you can cut down on the fat, sugar, and sodium in the foods you prepare and eat. Consider also how you can get more whole grains, fruits, and vegetables. Simple changes make a difference. The following pages contain tips on preparing foods with less fat, sugar, and sodium as well as recipes to help you eat in a more healthful way.

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• Many of the recipes are prepared without added salt. Some use ingredients that already contain salt such as canned tuna, cereal, cheese, and soy sauce, while others are seasoned with herbs or spices. Lower fat ingredients are used instead of similar ingredients that are higher in fat. For example, water-packed tuna instead of oil-packed tuna, reduced-calorie salad dressing instead of regular salad dressing, skim milk instead of whole milk, and chicken breast without skin rather than chicken breast with skin.

• The desserts and quick bread are prepared with less sugar than most similar recipes. • Whole-grain products are used in place of some or all of the all-purpose flour.

Make some simple changes at the table, too. See if you can take the salt shaker away or cut down the number of times you use it. Do you usually add a dab of butter or margarine to vegetables when you put them on the table? Try a low-calorie spread instead. Are there other changes you can make?

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