Question

Sally is a 68-year-old woman who walks three times per week and attends yoga class two times per week. As an older athlete and post-menopausal woman she’s concerned about her nutrient intake. Therefore, she makes an appointment with you to find out if she is eating adequately to support her exercise program and her health. She also asks you if she should be taking a vitamin supplement. After assessing a 3- dayfoodrecord,itappearsasifSallyislowinfoodsrichin vitaminD,B12and phytochemicals.

1. Provide Sally with tips/suggestions how she can increase her intake of foods rich in vitamin D, B12 and phytochemicals.

Give her 3 tips/suggestions for each vitamin

Give her 3 tips/suggestions for each category of phyotchemicals.

Give her examples of how she can include the recommended foods and/or

beverages into both her meals and snacks.

Answer 1

1. how she can increase her intake of foods rich in vitamin D, B12 and phytochemicals.----

In Mrs Sally's breakfast, lunch and dinner she has to consume the food that is rich in vitamin D, B12 and phytochemicals andhow... that will be discussed in below in the subsection of the answer....

subsection

2.....3 tips/suggestions for each vitamin----

1. VIT D--- food that rich in vit D .are....Fatty fish, like tuna, mackerel, and salmon....mushroom..Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals...Beef liver....Cheese...Egg yolks

and most imp source is SUN LIGHT.

2. Vit B12...poultry, .eggs,cheese, shellfish, milk, milk products, meat, fish, swiss cheese.

so she had to take the food as per the mentioned list that contain Vit-D and Vit B12

3. as the name clears Phytochemicals = phyto ie.plants so they are chemical compounds produced by plants.

3 tips/suggestions for each category of phyotchemicals.... category of phytochemicals...

a. Carotenoids - gives colours to fruits and vegetables as yellow, orange, and red color , including red peppers, papayas, paprika, tomatoes. they are strong antioxidants and it helps in reduce the oxidative damage caused by free radicals.

b. Polyphenols - polyphenols are powerful antioxidants like caretonoids, it including flavonoids, lignans etc..and flavonols are the most common in the human diet as apples, apricots, pears, onions, red grapes, beans, broccoli,

c. Anthocyanins - they are also the plant pigments most likely responsible for  reds, blues, and purples as in blackberries, blueberries, raspberries, cranberries, strawberries, cherries.

d. Indole-3-carbinol - mostly in cruciferous vegetables like - cauliflower, brussels sprouts, broccoli, kale, and cabbage...it decreases risk of cancer

e. Isoflavones - they mimic the effects of estrogen in the body. ..g Soybeans.

so in diet she has to increase consumption of those coloured fruits and vegetables that mentioned in each category...

4. how she can include the recommended foods and/or beverages into both her meals and snacks..... she can include the recommended foods and/or beverages into both her meals and snacks as by ordering the above mention food types in her lunch, snacks...