For lots of Americans, getting the advised daily quantity of nutrients can be challenging-- particularly when it comes to dietary fiber and calcium.

The National Academy of Sciences and the National Osteoporosis Foundation report that adult males and females need a day-to-day calcium intake of 1,000 milligrams to 1,200 milligrams a day, the equivalent of 4 8-ounce glasses of milk, to ensure excellent bone health.

Nevertheless, according to the National Institutes of Health, a big percentage of Americans fail to meet the advised guidelines for optimum calcium consumption-- putting them at increased risk for osteoporosis, a considerable health risk for both females and guys and the major underlying reason for bone fractures in postmenopausal women and the senior.

Americans likewise deal with an uncomfortable national "fiber deficit." According to Columbia University, common consumption of fiber averages 10 grams to 15 grams daily-- less than half the recommended allowance. Leading health professionals and members of the National Fiber Council, whose Website is www.national fibercouncil.org, encourage Americans to take in a minimum of 32 grams of dietary fiber each day.

Fiber keeps the digestive system running efficiently and may help prevent lots of illness. In truth, "soluble" fiber has actually been shown to reduce the risk of coronary heart problem by decreasing cholesterol and some research indicates fiber might assist avoid Type 2 diabetes and hypertension.

Here are some suggestions from Pat Baird, member of the National Fiber Council and signed up dietitian, on adding fiber and calcium to the diet plan:

* Begin the day by integrating fiber and calcium-rich foods, such as a bowl of whole-grain cereal with milk, yogurt sprinkled with fresh berries or calcium-fortified orange juice.

* Choose healthy snacks such as string cheese, nuts, air-popped popcorn or cottage cheese

* Calcium can be found in foods such as broccoli, dry roasted almonds https://healtheri.com and dried figs-- all of which likewise are sources of dietary fiber.

* Supplements, such as Metamucil Capsules Plus Calcium, which offers 3 grams of psyllium fiber and 300 milligrams of essential calcium per serving, are a viable alternative for those not able to meet their everyday calcium and fiber requirements through food and drink intake alone.