Factors That Increase My Dairy Intake

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Looking at the above increase list, I decided to increase my portion of vegetables to at least 1.5 cup by including more variety of veggies to my morning breakfast smoothies and as a side of salad or steamed veggies at every meal. Vegetables are excellent sources of an array of vitamins especially brightly colored veggies and dark green veggies. By including more veggies in my diet, I am essentially helping myself “up” my intake of vitamins as well, since I am especially low in vitamin A, vitamin B1, vitamin B2, vitamin D, vitamin E and folate, by increasing consumption of veggies from different subgroups like brightly colored veggies ( e.g. sweet potatoes, carrots and red peppers) , dark leafy greens (e.g. kale, collard and spinach) and cruciferous vegetables (e.g. broccoli, brussels sprouts and cauliflower), which are packed with vitamins like vitamin A, vitamin B1, vitamin B2, vitamin B6, vitamin C, vitamin E and folate. Next on my list, is to increase my dairy intake by including low-fat yogurt and fortified soy milk, for example, 1 cup of Silk soy milk provides not only vitamin D, but also vitamins A and vitamin B12. This will help me increase my vitamin D intake, which I was sadly below the recommendation. Also by including more fatty fish like salmon and tuna in my diet will also help me increase my vitamin D intake. Another good source of vitamin D intake is the sun, so spending some time early in the mornings without sunscreen will also help me achieve this goal.

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