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Tip 10

CALCIUM
2-4 servings a day

Calcium strengthens bones, and prevents osteoporosis, and it may prevent colon cancer, high blood pressure and premenstrual syndrome.

Good vegetarian sources are green leafy vegetables (serving size: 1 cup of broccoli, kale or spinach), calcium-fortified orange juice (3/4cup). Dairy products are excellent sources of calcium, but consume them in moderation. Surprisingly, osteoporosis rates are lower in societies where people eat few, if any, dairy products.

The type of saturated fat in whole-fat dairy products is one of the worst offenders for making cholesterol in the body. So go for the nonfat or low-fat varieties, and consider eating no more then two dairy servings a day (for adults): then try one of the vegetarian sources as your third calcium serving.

TRAIN HARD....STAY FOCUSED.........AND .....GOD BLESS