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For many Americans, getting the recommended daily amount of nutrients can be difficult – especially when it comes to fiber and calcium.

The Academy National Sciences and the report of the National Osteoporosis Foundation that adult men and women need a daily calcium intake of 1,000 mg to 1,200 mg per day, equivalent four 8-ounce glasses of milk to ensure good bone health.

However, according to the National Institutes of Health, a large percentage of Americans not meet the recommended guidelines for optimal calcium intake – which puts them at greater risk of osteoporosis, a threat to the health of women and men and the main underlying cause of bone fractures in postmenopausal women and the elderly.

Americans also face a national problem "deficit fiber. "According to Columbia University, typical consumption of fiber averages 10 grams to 15 grams a day – less than half the recommended allowance. Top health experts and members of the National Council of fiber, encourage Americans to consume at least 32 grams of fiber per day.

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Fiber keeps the digestive system running well and can help prevent many diseases. In fact, "soluble" fiber has been shown to reduce the risk of heart disease by lowering cholesterol and some research suggest fiber may help prevent Type 2 diabetes and high blood pressure.

Here are some tips from Pat Baird, a member of the National Council of fiber, and dietitian registered on the addition of fiber and calcium to the diet:

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

* Choose healthy snacks like cheese, nuts, popcorn or cottage cheese

* Calcium is found in foods such as broccoli, almonds and dried figs – all of which are also sources of fiber dietetics.

* Supplements, such as Metamucil Capsules Plus Calcium, which has 3 grams of psyllium fiber and 300 milligrams of elemental calcium per serving, are a viable option for those who can not meet their daily needs for calcium and fiber intake through food and drink alone.

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Article Source: ArticlesBase.com – Bone Up on Your Calcium And Fiber Knowledge – Know What Your Body NEEDS!

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Source Naturals Psyllium Husk Powder, 12-Ounce Bottles (Pack of 4) $17.87 Dietary supplement. Psyllium seed husk is an excellent, low caloric source of soluble dietary fiber. Consumption of seven or more grams of soluble fiber from psyllium seed husk per day from this product, in association with a diet low in saturated fats an...

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