Micronutrients: Small, but Important

TOPS NEWS February 20, 2014

Six TOPS and two KOPS were present for the February 20 meeting of Imperial TOPS NE0267. Carolyn was the best loser, and Lorna received the Kept-It-Off award and won the Ha-Ha drawing.

Yes-Yes No-No

The Yes-Yes is to exercise 15 minutes a day at least 4 days in the week; the No-No is chips.

Election of Officers

TOPS has changed the election of officers from March to July. Election of officers will be July 10, with new officers beginning on August 7.

Program

Barb presented a program on micronutrients, which are necessary to our bodies, but in very small portions, unlike macronutrients like fat, protein, and carbohydrates. Eating the right variety of foods should supply our bodies with sufficient amounts, though supplements are sometimes helpful.

Micronutrients include fat-soluble vitamins like A, D, E, and K, which are stored in the body and can be toxic in excessive amounts from supplements. The body cannot use them without dietary fat. Sources of Vitamin A include green leafy vegetables, cantaloupe, liver, butter, and dairy products. Vitamin D is good for bone strength; it regulates calcium. It is found in fortified milk and orange juice, tuna, salmon, eggs and cheese. Weight-bearing exercises are also helpful to maintain bone strength. Vitamin E is found in vegetables oils and nuts and is often added to breakfast cereal. Women over 50 should get 1200 mg. of calcium each day. Good sources of Vitamin K are kale, spinach, and broccoli.

Water-soluble vitamins include B-complex and C vitamins. Minerals include sodium, potassium, magnesium, and calcium. The recommended maximum salt intake recommended is 2300 mg. per day, although women over 50 should restrict their intake to 1500 grams. Read labels!

Salt-free Seasoning

1 T. garlic powder
1 T. paprika
1 T. dried thyme
1 T. dried mustard
5 T. onion powder
1/2 tsp. cracked black pepper
1/2 tsp. celery seed

Come Join Us!

TOPS Club meets from 9 to 10 a.m. on Thursdays at the Imperial Community Center, with weigh-ins beginning at 8:30. For more information about Imperial TOPS, phone Cheryl at 883-0265 or see tops.org. The first meeting is free.