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Do you have a healthy diet?

26.05.2018

VITAMIN D

Men and women over 50

Men and women over 50 should take vitamin D supplement every day.

Can I meet my vitamin D needs only from foods? Canada's Food Guide recommends that you consume 500 mL (2 cups) of milk each day to get enough vitamin D. After age 50, vitamin D needs can no longer be met by food alone. That is why it is recommended to take a daily vitamin D supplement in addition to following Canada's Food Guide.

 

Can I meet my vitamin D needs by exposing myself to the sun?

In men and women over 50, there is a reduction in the ability to produce vitamin D by exposing the skin to the sun. That's why it is recommended that all adults over the age of 50 take a daily vitamin D supplement.

By consuming the recommended amounts and types of foods and using the tips in Canada's Food Guide, you can:

  • Fill your needs with vitamins, minerals and other nutrients.
  • Reduce the risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis.
  • Achieve a state of overall health and well-being.

The food guide

As a 51-70 year old man, here are the number of Food Guide servings you need each day in each of the food groups.

  • Vegetables and fruits: 7
  • Grain Products: 7
  • Milk and substitutes: 3
  • Meat and alternatives: 3

As a woman aged 51-70, here are the number of Food Guide servings you need each day in each of the food groups.

  • Vegetables and fruits: 7
  • Grain Products: 6
  • Milk and substitutes: 3
  • Meat and alternatives: 2

Source: Health Canada