Get Enough Folic Acid

19 Get Enough Folic Acid Nutrition, Nutrition and Physical Activity, Nutrition Nutrition and Physical Activity , Women 4/26/2013 10:01:59 AM http://www.healthfinder.gov/HealthTopics/glmedia/icons/getenoughfolicacid.jpg woman eating cereal http://healthfinder.gov/HealthTopics/Category/nutrition-and-physical-activity/nutrition/get-enough-folic-acid Eat Healthy http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/diabetes/eat-healthy topic Get Enough Calcium http://healthfinder.gov/HealthTopics/Category/nutrition-and-physical-activity/nutrition/get-enough-calcium topic Eat Healthy During Pregnancy: Quick tips http://healthfinder.gov/HealthTopics/Category/pregnancy/nutrition-and-physical-activity/eat-healthy-during-pregnancy-quick-tips tool Have a Healthy Pregnancy http://healthfinder.gov/HealthTopics/Category/pregnancy/doctor-and-midwife-visits/have-a-healthy-pregnancy topic

The Basics Women of childbearing age need an extra 400 micrograms (mcg) of folic acid each day. Folic acid is a vitamin that can help prevent birth defects. Women of childbearing age (typically ages 11 to 49) need an extra 400 micrograms (mcg) of folic acid every day. Folic acid is found in vitamins and foods like breakfast cereals that have 100% DV (Daily Value) of folic acid.Why is folic acid important? Everyone needs folic acid in their diet. Folic acid is especially important for women who are pregnant or who may become pregnant.It’s important to get enough folic acid, even when you aren’t planning to get pregnant. Folic acid is a vitamin that can prevent birth defects. It’s needed during the first few weeks of pregnancy, often before a woman knows she’s pregnant.How can I get enough folic acid? There are 2 easy ways to get enough folic acid every day:<ul ><li>Eat breakfast cereal that has 100% DV of folic acid. Check the label on the side of the box. Some examples are General Mills Total®, Special K® Original, and Kashi® Heart to Heart. <a href="http://www.cdc.gov/ncbddd/folicacid/cereals.html" >Check out this list for more cereals with folic acid</a>.</li></ul>OR<ul ><li>Take a vitamin with folic acid. You can take a small pill that has only folic acid or take a multivitamin. Vitamins and folic acid pills can be found at most pharmacies and grocery stores.</li></ul>Talk with your doctor about folic acid. If you are pregnant or breastfeeding, your doctor can help you decide how much folic acid is right for you. You may need more folic acid if you have a health condition or are taking certain medicines.

Take Action! Check the label of your favorite cereal to see if it has 100% DV (Daily Value) of folic acid. <div ><img src="http://healthfinder.gov/HealthTopics//prevention/glmedia/folic_acid2.jpg" alt="nutrition label with folic acid highlighted" /> Check the label for folic acid.</div> It’s easy to get the folic acid you need. Just eat a bowl of cereal with 100% DV of folic acid OR take a vitamin every day. Check the label. When you are at the grocery store, find foods with folic acid in them. Look for cereals that have 100% DV of folic acid. <a href="http://www.cdc.gov/ncbddd/folicacid/cereals.html" >Check out this list of cereals</a> for some examples. Folic acid is also in fortified foods like enriched breads, pastas, and other grains. Check the label.Make it easy to remember. If you take a vitamin:<ul ><li>Take it at the same time every day. For example, take it when you brush your teeth in the morning or with your breakfast.</li><li>Leave the vitamin bottle someplace where you will notice it every day, like on the kitchen or bathroom counter.</li></ul>What about cost? Folic acid supplements (pills) are covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. Depending on your insurance plan, you may be able to get folic acid supplements at no cost to you.Talk to your insurance company to find out what this means for you. <a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a>. A healthy diet includes foods with folate (a different type of folic acid). In addition to eating cereal that has 100% DV of folic acid or taking a vitamin, it’s important for women to eat foods with folate, such as:<ul><li>Spinach and other greens</li><li>Oranges and orange juice</li><li>Beans and peas</li></ul><a href="http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/#h2" >Check out this list of foods with folate</a>.

Start Today: Small Steps <ul><li><a href="http://www.cdc.gov/ncbddd/folicacid/quiz.html">Take this quiz to see how much you know about folic acid</a>.</li><li><a href="http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/#h3">Try one of these foods high in folate</a>.</li><li><a href="http://www.healthfinder.gov/ecards/DisplayCard.aspx?CardID=6">Send an e-card to encourage a loved one to eat healthy</a>.</li></ul>

The Basics A healthy diet can help protect you from heart disease, type 2 diabetes, and some types of cancer. Your body needs the right vitamins, minerals, and other nutrients to stay healthy. A healthy diet means that you are eating:<ul ><li>Vegetables, fruits, whole grains, and fat-free or low-fat milk products</li><li>Seafood, poultry, lean meats, eggs, beans, peas, seeds, and nuts</li></ul>Limit foods high in:<ul ><li>Cholesterol, sodium (salt), and added sugars</li><li>Trans fats – Trans fats may be in foods like cakes, cookies, stick margarines, and fried foods.</li><li>Saturated fats – These fats come from animal products like cheese, fatty meats, whole milk, and butter.</li><li>Refined grains – Food products with refined grains include white bread, noodles, white rice, and flour tortillas.</li></ul><a href="http://www.choosemyplate.gov/myplate/index.aspx" >Get a personalized Daily Food Plan to help you choose healthy foods</a>.A healthy diet can keep your body strong and active. By making smart food choices, you can help reduce your risk for:<ul><li>Heart disease</li><li>Type 2 diabetes</li><li>High blood pressure</li><li>Some cancers</li><li>Bone loss</li></ul>

Take Action! To save time, rinse and chop vegetables the day before you will need them. Making small changes to your eating habits can make a big difference for your health. Here are some tips and tools to get you started.Keep a food diary. Knowing what you eat now will help you make changes. Starting today, write down:<ul><li>When you eat</li><li>What you eat</li><li>How much you eat</li><li>Where and with whom you eat</li><li>How you are feeling when you eat</li></ul>For example: Tuesday 3:30 pm, 2 chocolate chip cookies, at work with Mary, feeling stressedGet started today:<ul ><li><a href="http://www.cdc.gov/healthyweight/pdf/Food_Diary_CDC.pdf" >Print this food diary [PDF - 36 KB]</a>.</li><li><a href="https://www.supertracker.usda.gov/default.aspx" >Try the SuperTracker tool to plan and track your diet and physical activity</a>.</li></ul>Plan ahead to save time. Planning your meals for the day or week can save you time and money. These tools can help you plan healthy meals that are easy to make and taste great.<ul ><li><a href="http://hp2010.nhlbihin.net/menuplanner/menu.cgi" >Plan your meals for the day</a>. </li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/tip_planner.pdf" >Plan your meals for the week [PDF - 124 KB]</a>.</li></ul>Try these other tips to save time:<ul ><li>Cook several main dishes on the weekend when you have more time. Make enough to get you through the busy weeknights.</li><li>Rinse and chop vegetables the day before you will need them.</li></ul><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet7BuildAHealthyMeal.pdf" >Check out these tips for planning healthy meals [PDF - 410 KB]</a>.Find recipes that work for you. If you are looking for ethnic foods or special recipes, try these tools:<ul ><li><a href="http://www.nhlbi.nih.gov/health/public/heart/other/chdblack/cooking.pdf" >Heart Healthy Home Cooking African American Style [PDF - 3 MB]</a></li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/other/sp_recip.pdf" >Delicious Heart Healthy Latino Recipes [PDF - 1 MB]</a></li><li><a href="http://www.fns.usda.gov/fdd/recipes/hhp/fdpir-cookbk_river1.pdf" >A River of Recipes: Healthy Native American Recipes [PDF - 644 KB]</a></li><li><a href="http://www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html" >Tips and Resources for Vegetarian Diets</a></li><li><a href="http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=2&tax_subject=278&topic_id=1379" >Information on Allergies and Food Sensitivities</a></li></ul>Shop smart at the grocery store. Try these tips the next time you go shopping:<ul ><li>Eat a snack at home before you go to the store.</li><li>Use a shopping list.</li><li>Buy a variety of vegetables and fruits in different colors. <a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet9SmartShopping.pdf" >These shopping tips can help [PDF - 668]</a>.</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=58">Use this list to help you find low sodium foods</a>.</li><li>Choose the fat-free or low-fat types of milk products. </li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/lcal_fat.htm" >Use this list to help you replace old favorites with healthy, lower fat choices</a>.</li><li>Choose 100% whole-wheat or whole-grain bread and crackers.</li><li>Buy foods when they are on sale or in season to save money.</li></ul><a href="http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/shopping_list.html" >Use this healthy foods checklist to make your shopping list</a>.<div ><a href="http://www.fda.gov/Food/ResourcesForYou/Consumers/NFLPM/ucm274593.htm" ><img alt="Nutrition Facts Label" border="0" src="http://healthfinder.gov/HealthTopics/ContentImages/Nutrition_Facts.jpg" /></a><div >Click this picture for more about how to read a nutrition facts label.</div></div>Read the nutrition facts label.<ul ><li>Look at the serving size and the number of servings per package.</li><li>Check out the percent Daily Value (% DV) column.</li><li>Try to keep saturated fat, trans fat, cholesterol, and sodium at 5% or less.</li><li>Look for foods that have 20% or more of fiber, calcium, potassium, and vitamin D.</li></ul><a href="http://www.accessdata.fda.gov/videos/CFSAN/HWM/hwmintro.cfm" >Use this interactive tool to practice using food labels to make healthy choices</a>.Be a healthy family. Parents and caregivers are important role models. You can teach kids how to choose and prepare healthy foods. Try turning grocery shopping and cooking into fun activities for the whole family.<ul ><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/gswtips.pdf" >Use this chart to help you and your family shop for healthy foods [PDF - 136 KB]</a>. Explain your choices at the grocery store.</li><li><a href="http://www.cdph.ca.gov/programs/wicworks/Documents/NE/WIC-NE-CookingwithChildren-CookingAbilitiesOfYoungChildren.pdf" >Let your child help with these kitchen tasks for young children [PDF - 12 KB]</a>.</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=1">Check out these quick tips for making healthy snacks</a>.</li><li><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet12BeAHealthyRoleModel.pdf" >Get more ideas on how to be a healthy role model for your kids [PDF - 459 KB]</a>.</li></ul>Do you have a family member who has a hard time eating healthy? <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=38">Use these tips to start a conversation about how you can help</a>.Eat healthy away from home. You can make smart food choices wherever you are – at work, in your favorite restaurant, or running errands. Try these tips for eating healthy even when you are away from home:<ul ><li>At lunch, have a sandwich on whole-grain bread.</li><li>Choose fat-free or low-fat milk, water, or 100% fruit juice.</li><li>In a restaurant, choose steamed, broiled, or grilled dishes instead of fried foods.</li><li>On a long drive or shopping trip, pack fresh fruit, unsalted nuts, or fat-free or low-fat string cheese sticks to snack on.</li></ul><a href="http://www.choosemyplate.gov/healthy-eating-tips/tips-for-eating-out.html" >Get more tips for eating healthy when dining out</a>.If you are concerned about your diet, talk to a doctor. If you need help making healthier eating choices, your doctor or nurse can help. Be sure to take a food diary with you to help start the conversation.What about cost? Under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010, diet counseling is covered for people at higher risk for chronic diseases like type 2 diabetes and high blood pressure.Depending on your insurance, you may be able to get diet counseling at no cost to you. Check with your insurance provider to find out what’s included in your plan.<a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.Manage your high blood pressure or diabetes. If you or a loved one has high blood pressure, type 2 diabetes, or heart disease, talk with your doctor about how to stay healthy. If you need a special diet, check out these Web sites:<ul ><li><a href="http://www.nhlbi.nih.gov/hbp/prevent/h_eating/h_eating.htm" >Eating Healthy to Lower Your Blood Pressure (DASH)</a></li><li><a href="http://ndep.nih.gov/media/tasty-recipes-508.pdf" >Tasty Recipes for People with Diabetes and Their Families [PDF - 1 MB]</a></li><li><a href="http://hp2010.nhlbihin.net/healthyeating/" >Keep the Beat™: Heart Healthy Recipes</a> </li></ul>

Start Today: Small Steps <ul><li><a href="http://www.cdc.gov/healthyweight/pdf/Food_Diary_CDC.pdf" >Print out this food diary to keep track of what you eat today [PDF - 36 KB]</a>.</li><li><a href="http://hp2010.nhlbihin.net/portion/servingcard7.pdf">Double-check the portion sizes at your next meal [PDF - 120 KB]</a>. </li><li><a href="http://www.choosemyplate.gov/food-groups/emptycalories_count_table.html">Find out how many empty calories are found in common foods</a>.</li></ul>

The Basics To stay at a healthy weight, balance the calories you eat with the calories you burn (use up). To stay at a healthy weight, balance the calories you eat with the calories you burn (use up). To lose weight, you need to use more calories than you eat. A healthy diet and physical activity can help you control your weight.Calories are a measure of the energy in the foods you eat. You burn calories when you are physically active.How do I know if I’m eating the right number of calories? <a href="http://www.choosemyplate.gov/myplate/index.aspx" >Use this tool to find out how many calories your body needs each day</a>. This is the number of calories you need to maintain your current weight. If you are overweight or obese, burn more calories than you eat to lose weight.How do I know if I’m at a healthy weight? Finding out your body mass index (BMI) is the best way to learn if you are at a healthy weight. <a href="http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html" >Use this Body Mass Index (BMI) calculator to find out your BMI and what it means for you</a>.If you are already at a healthy weight, continue to get regular physical activity and choose healthy foods.What can losing weight do for me? If you are overweight or obese, losing weight can lower your risk for serious health conditions like:<ul><li>Type 2 diabetes</li><li>Heart disease</li><li>High blood pressure</li><li>Early death</li></ul>Plus, eating healthy and being physically active can give you more energy throughout the day. Move more and eat healthy foods to help:<ul><li>Lower your blood pressure</li><li>Lower your blood sugar</li><li>Raise your “good” cholesterol</li><li>Lower your “bad” cholesterol</li></ul>You may start to see these benefits by losing just 5 to 10 percent of your body weight. For example, if you are 200 pounds, this could mean losing as little as 10 pounds.

Take Action! Keep a food and activity diary to help you learn more about your habits. Make a promise to eat well, move more, and get support from family and friends. If you need to lose weight, do it slowly over time.Remember that to lose weight, you need to eat fewer calories than you burn.Set realistic goals. Start out by setting small goals, like:<ul ><li>I want to lose 1 to 2 pounds a week.</li><li>I will add 10 minutes of physical activity to my daily routine.</li><li>I will avoid second helpings of meals this week.</li></ul>Keep a food and activity diary. Write down:<ul><li>When you eat</li><li>What you eat</li><li>How much you eat</li><li>Your physical activity</li></ul><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/diaryint.htm" >Print a food and activity diary</a> or make your own. When you know your habits, it’s easier to make changes.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Get active</a>. Move more to balance the calories you take in with the calories you use.<ul ><li>Aim for 2 hours and 30 minutes of activity a week.</li><li>Try to be active for 30 minutes 5 times a week.</li><li>If you don’t have time for 30 minutes of activity, get moving for shorter 10-minute periods throughout the day.</li></ul>Remember that some physical activity is better than none. Check out these resources for tips and ideas:<ul ><li><a href="http://win.niddk.nih.gov/publications/active.htm" >Get tips on how to be active at any size</a>.</li><li><a href="http://www.cancer.org/docroot/PED/content/PED_6_1x_Exercise_Counts.asp" >Find out how many calories your activity can burn</a>. </li></ul><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a>. Make your calories count. Use this interactive tool to <a href="http://www.accessdata.fda.gov/videos/CFSAN/HWM/hwmintro.cfm" >practice using the nutrition facts label</a> to make smart food choices.Here are some easy ways you can eat healthy.<ul ><li>Choose fat-free or low-fat versions of your favorite foods.</li><li>Drink water or fat-free milk instead of soda or other sugary drinks.</li><li>Fill half your plate with vegetables and fruit.</li><li>When you eat out, ask for sauces or dressings “on the side” so you can control how much you use.</li><li><a href="http://hp2010.nhlbihin.net/menuplanner/menu.cgi" >Try this menu planner for healthy meal ideas</a>. </li></ul>Eat smaller portions. Eating healthy food is important. But you also need to pay attention to how much food you eat. <a href="http://hp2010.nhlbihin.net/portion/portion.cgi?action=question&number=1" >Take the Portion Distortion Quiz to test your knowledge</a>. Here are some tips for watching your portions:<ul ><li>Start the day with a healthy breakfast.</li><li>Eat small, healthy snacks during the day. This will keep you from overeating at mealtimes.</li><li>Put a small amount of food in a bowl instead of eating out of the package or container.</li><li>Serve food on plates and leave the main dish on the stove. You will be less tempted to go back for seconds.</li><li>If you are eating out, only eat half of your meal. Take the other half home.</li><li>Read the label to find out how many servings are in a package. There may be more than one!</li><li>Eat slowly – this will give you time to feel full.</li><li>Don’t eat in front of the TV. It’s harder to keep track of how much you are eating.</li></ul><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet18EnjoyYourFood.pdf" >Get tips to help you enjoy your food while eating less [PDF - 520 KB]</a>.Ask your doctor for help. You may also want to talk to a doctor or nurse about different ways to lose weight. Your doctor can explain your options, like joining a weight-loss program. <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=43">Check out these questions to ask your doctor about losing weight</a>.What about cost? Screening and counseling for obesity are covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. Depending on your insurance plan, you may be able to get these services at no cost to you.Check with your insurance provider to find out what’s included in your plan. <a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.

Start Today: Small Steps <ul><li><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet1ChooseMyPlate.pdf">Get 10 tips for healthier eating [PDF - 926 KB]</a>.</li><li><a href="http://www2c.cdc.gov/podcasts//player.asp?f=11505">Listen to this podcast on how women can get to a healthy weight</a>.</li><li><a href="http://www.cancer.org/healthy/toolsandcalculators/quizzes/app/nutrition-activity-quiz">Take this nutrition and activity quiz</a>. </li></ul>

The Basics Get enough calcium every day to keep your bones strong. Calcium can help prevent osteoporosis (bone loss). Your body needs calcium to build strong bones when you are young and to keep bones strong as you get older. Everyone needs calcium, but it’s especially important for women and girls. <ul > <li>Girls ages 9 to 18 need 1,300 mg (milligrams) of calcium every day.</li> <li>Women ages 19 to 50 need 1,000 mg of calcium every day.</li> <li>Women over age 50 need 1,200 mg of calcium every day.</li> </ul> Calcium can help prevent osteoporosis (weak bones). One in 2 women and 1 in 4 men over the age of 50 will break a bone because of osteoporosis (“os-tee-oh-puh-ROH-sis”). Some people don’t know they have osteoporosis until they break a bone. Calcium helps to keep your bones strong and less likely to break.How can I get enough calcium every day? There are 2 easy ways to get your calcium:<ol><li>Eat foods with calcium, such as:<ul ><li>Fat-free or low-fat (1%) milk, yogurt, and cheese</li><li>Broccoli, spinach, and other green leafy vegetables</li><li>Tofu with added calcium</li><li>Soy-based drinks with added calcium (soymilk)</li><li>Orange juice with added calcium</li></ul></li><li>Take a calcium pill every day. You can choose a pill that has only calcium or a multivitamin with calcium. Let your doctor know you are taking extra calcium.</li></ol><a href="http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/#h3" >Check out this list of foods that are high in calcium</a>.

Take Action! Look for foods with added calcium, like breakfast cereal or orange juice. Most women don’t get enough calcium. Protect your bones – get plenty of calcium every day.Make sure you know how much calcium you need. Women ages 19 to 50 need 1,000 mg of calcium daily. Girls and women over age 50 need even more calcium. <a href="http://ods.od.nih.gov/factsheets/Calcium-QuickFacts/#h2" >Find out how much calcium you need each day</a>.Make it easy to remember. If you take a calcium pill:<ul ><li>Take it at the same time every day. For example, try taking it with your breakfast.</li><li>Leave the pill bottle on the kitchen or bathroom counter where you will see it.</li></ul><div ><img alt="nutrition label highlighting percent daily value of calcium" height="286" src="http://healthfinder.gov/HealthTopics//prevention/glmedia/nutrition_label3.gif" width="189" />This label shows a food with 45% DV of calcium.</div>Check the label. <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=47">Use this calcium shopping list</a> to find foods high in calcium when you are at the grocery store.Choose low-fat or fat-free milk products and cereals that have at least 20% DV (daily value) of calcium. For example, a cup of fat-free milk has about 300 mg of calcium, or 30% DV.Learn how to <a href="http://www.bestbonesforever.gov/parents/foods/food_label.cfm" >check food labels for calcium information</a>.Get enough vitamin D. Vitamin D helps your body take in calcium. Check this chart to <a href="http://ods.od.nih.gov/factsheets/VitaminD-QuickFacts/#h2" >see how much vitamin D you need each day</a>.Your body makes vitamin D when you are out in the sun. You can also get vitamin D from:<ul><li>Salmon and tuna</li><li>Milk with added vitamin D</li><li>Some breakfast cereals, yogurt, and juices with added vitamin D</li><li>Vitamin D pills</li></ul>Talk to your doctor before taking vitamin D pills.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a>. Along with eating foods high in calcium or taking a calcium pill, eat plenty of fresh vegetables, fruits, and other healthy foods.

Start Today: Small Steps <ul><li><a href="http://www.bestbonesforever.gov/Parents/foods/calculator.cfm">Find out if your daughter is getting enough calcium</a>.</li><li>Add fat-free milk or yogurt to your grocery list.</li><li><a href="http://www.nichd.nih.gov/milk/can/Documents/calcium_rich_ideas.pdf">Get ideas for calcium-rich meals and snacks [PDF - 32 KB]</a>.</li></ul>

The Basics You can get food poisoning from eating bad (contaminated) food. Protect your family by buying, storing, and preparing foods safely. Food poisoning (foodborne illness) is when you get sick from eating or drinking something that has harmful germs (like bacteria, viruses, or parasites) in it. Two common causes of food poisoning are E. coli and Salmonella. Good habits like these can help protect your family from food poisoning: <ul > <li>Buy food from stores that look and smell clean.</li> <li>Don’t buy food past “sell by,” “use by,” or other expiration dates.</li> <li>Wash your hands often with warm water and soap – especially before and after touching food.</li> <li>Make sure food is cooked to a safe temperature.</li> <li>Keep raw meat and seafood away from cooked and ready-to-eat food.</li> <li>Keep cold foods cold. Keep hot foods hot.</li> </ul>What causes food poisoning? You can get food poisoning from eating bad (contaminated) food. Bacteria are the most common cause of food poisoning. Bacteria can get into food in several ways.<ul ><li>Foods may have some bacteria on them when you buy them.</li><li>Raw meat, poultry (like chicken and turkey), fish, vegetables, and fruit may pick up bacteria where they are grown or packaged.</li><li>Foods can also pick up bacteria at the store or in the kitchen. This usually happens when food that needs to be kept cold is left out at room temperature for more than 2 hours.</li></ul>What’s the difference between food poisoning and a food allergy? Food poisoning is caused by something in the food or drink that doesn’t belong there – like bacteria or a parasite. Anyone can get food poisoning.A food allergy is caused by the food itself. People with a food allergy will have a bad reaction to a specific food, like milk or peanuts, every time they eat it.How do I know if I have food poisoning? Some signs of food poisoning include:<ul><li>Stomach cramps</li><li>Vomiting (throwing up)</li><li>Diarrhea (frequent, watery poop)</li><li>Fever</li><li>Headache</li><li>Body aches</li></ul>Signs of food poisoning can start hours or even days after eating bad food. Usually the effects only last for a day or two, but they can last up to 10 days.The treatment for most cases of food poisoning is to drink lots of fluids, like water. For more serious illness, you may need treatment at a hospital.When do I need to call the doctor? Call a doctor right away if you:<ul ><li>Are throwing up many times a day for more than 2 days</li><li>Have blood in your vomit or stools (poop)</li><li>Have a fever higher than 101.5 °F (degrees Fahrenheit)</li><li>Aren’t able to drink any liquids for 24 hours</li><li>Are throwing up all liquids you try to drink for 24 hours</li><li>Have extreme pain or cramping in your stomach</li><li>Are feeling very weak, dizzy, or lightheaded</li></ul>Who needs to be concerned about food poisoning? Anyone can get sick from eating bad food. But food poisoning is a serious health risk for pregnant women, children, older adults, and people with certain health conditions (like AIDS, diabetes, and cancer).Get tips on food safety just for:<ul><li><a href="http://www.fda.gov/Food/ResourcesForYou/HealthEducators/ucm083308.htm" >Pregnant women</a></li><li><a href="http://www.fda.gov/Food/ResourcesForYou/HealthEducators/ucm089629.htm" >Babies</a></li><li><a href="http://www.choosemyplate.gov/preschoolers/food-safety.html" >Young children</a></li><li><a href="http://www.fda.gov/Food/ResourcesForYou/Consumers/Seniors/ucm182679.htm" >Older adults</a></li><li><a href="http://www.foodsafety.gov/poisoning/risk/chronicillnesses/index.html" >People with certain health conditions</a></li></ul>

Take Action! When you shop, keep raw meat and seafood away from the cooked and ready-to-eat food in your cart. Cooking meals at home is a great way to stay healthy and save money. Follow these simple steps to keep your family safe from food poisoning.Shop smart when you buy food. Shop at stores that look and smell clean. A dirty store or a bad smell can be a sign that food hasn’t been stored safely.Follow these other safety tips when you choose food at the store:<ul ><li>Check the expiration (“use by” or “sell by”) dates on everything you buy.</li><li>Don’t buy cans that are leaking, bulging, or badly dented.</li><li>Don’t buy bottles or jars with “popped” lids or broken seals.</li><li>Buy eggs that have been kept in the store’s refrigerated section. Make sure they are free of cracks and liquid.</li><li>Put meat, poultry (like chicken and turkey), fish, and eggs in plastic bags, or separate them from other food in your cart or basket. This will keep them from leaking onto your other food.</li><li>Pick out frozen foods last so they are less likely to thaw before you get them home.</li><li>Make sure frozen food packages aren’t open or crushed. Avoid packages with frost or ice crystals – these are signs that the food has become warm and then refrozen.</li></ul>Plan ahead to get food home safely. Cold foods need to be put into a refrigerator or freezer as soon as possible. Follow these tips:<ul ><li>Cold food needs to be refrigerated within 2 hours. If it’s a hot day – over 90 °F (degrees Fahrenheit) – it needs to be refrigerated within 1 hour.</li><li>If you have other errands to do, save food shopping for last.</li><li>If you live far from the store, pack a cooler with ice for your cold items.</li><li>If you are driving and have air conditioning in your car, use it to help keep food cool.</li><li>Put cold foods in the refrigerator or freezer as soon as you get home.</li></ul>Protect yourself from food poisoning at home. After you get the food home, follow these tips for a healthy kitchen. Keep your hands and kitchen clean. Wash your hands with warm water and soap often, especially: <ul> <li>Before and after handling food </li> <li>After using the bathroom </li> <li>After changing a diaper </li> <li>After touching pets </li> </ul> Make sure to wash cutting boards, dishes, utensils (like knives and spoons), and counters with hot soapy water after preparing each food item.Separate raw meat, poultry, and seafood from ready-to-eat foods. Use one cutting board for raw meat, poultry, and seafood and another one for fresh vegetables and fruits. Place cooked food on a clean plate. Don’t use a plate that had raw or uncooked food on it, especially raw meat, poultry, or seafood. Make sure food is safely cooked. You can’t tell if meat, poultry, and eggs are cooked just by looking at them. The only way to be sure food is cooked safely is to use a food thermometer. A food thermometer will check the temperature inside the food to make sure the food is safe to eat. <ul > <li><a href="http://www.fsis.usda.gov/Is_It_Done_Yet/Brochure_Text/index.asp#4">Find out how to use a food thermometer</a>. </li> <li><a href="http://www.fsis.usda.gov/PDF/IsItDoneYet_Magnet.pdf">Print this chart of the recommended cooking temperatures for foods [PDF - 3 MB]</a> and put it on your refrigerator. </li> </ul>Keep cold foods cold. Refrigerate or freeze all food that can go bad if it’s left at room temperature (like meat, poultry, seafood, eggs, and open jars of mayonnaise).Food needs to be refrigerated at 40 °F (degrees Fahrenheit) or cooler. Food can go bad quickly if you leave it at a temperature between 40 °F and 140 °F for more than 2 hours.<ul ><li>Check the settings on your refrigerator and freezer. Set the temperatures to:<ul><li>40 °F or below for the refrigerator</li><li>0 °F or below for the freezer</li></ul></li><li>Keep thermometers in the refrigerator and freezer to make sure they are staying at the correct temperatures.</li><li>Throw away food left at room temperature for more than 2 hours. If it’s a hot day (over 90 °F), throw away food left out for more than 1 hour.</li></ul>Use foods that need to be kept in the refrigerator (dairy, meat, poultry, seafood, fruits, and vegetables) as soon as possible. <a href="http://www.foodsafety.gov/keep/charts/storagetimes.html" >Print this chart of how long food is safe and put it on your refrigerator</a>.Stay safe from food poisoning when you eat out. These tips can help you enjoy healthy, safe meals away from home:<ul ><li>See if a restaurant looks clean before you even sit down. If the restaurant doesn’t look and smell clean, eat somewhere else.</li><li>Order your food fully cooked (well-done), especially meat, poultry, fish, and eggs. Cooking kills germs.</li><li>Hot food needs to be served hot, and cold food needs to be served cold. Send back your dish if it’s the wrong temperature.</li></ul>

Start Today: Small Steps <ul><li><a href="http://www.fsis.usda.gov/Fact_Sheets/Molds_On_Food/index.asp#16">Find out when to throw out moldy food</a>.</li><li>Keep soap and a towel by your kitchen sink to help you remember to wash your hands.</li><li><a href="http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm077023.htm">Keep food safe when the power goes out</a>.</li></ul>