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Building Nutritional Health

Basic Guidelines
Eating for Good Health
Pregnancy and Lactation
The Food Guide Pyramid
Important Tips for Vegetarians

Personal Assessment
Weight Profile

Nutrient Needs
Protein Matters
Key Vitamins
Precious Minerals
Calcium Connection
Fabulous Fiber
Keep Up Fluids
Sodium and Salt

Food Preparation
Food Safety

Smart Shopping
Label Reading
Vitamins-Mineral Supplements


Vitamin D

Vitamin D is a fat soluble vitamin. Major dietary sources include fortified milk, liver, fatty saltwater fish, butter and eggs. The body is able to synthesize Vitamin D when skin is exposed to sunlight or artificial ultraviolet light.

Major Body Functions:

  • Essential for normal growth and development Required for the formation of healthy bones and teeth
  • Helps with calcium absorption from food Helps maintain proper blood levels of calcium and phosphorus.

Deficiency Symptoms:

  • Rickets (softening of bones) in infants and children
  • Osteomalacia (softening of bones) in adults

Excessive Intake and Toxicity Symptoms:

  • Calcification (hardening) of soft tissues, which can result in damage to the kidneys and heart
  • Increased excretion of calcium in urine
  • Increased calcium in blood
  • Loss of appetite
  • Headaches, weakness and fatigue
Food Amount Micrograms (mcg)
Herring 3 ounces 35
Cod liver oil 1 tablespoon 34
Mackeral, fillet 3 ounces 8
Salmon, fillet 3 ounces 8
Tuna, Bluefin 3 ounces 4
Milk, fortified, whole 1 cup 2

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