The following are things you should know about supplements: Less rigorous standards for nutritional supplements: Because the Food and Drug Administrat. Consumers must read product labels and consult health professionals before taking dietary supplements (especially for children, adolescents, the elderly or. Do not take zinc supplements and copper, iron, or phosphorus supplements at the same time. It is best to space doses of these products 2 hours apart, to get the .
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The following content is displayed as Tabs. Once you have activated a link navigate to the end of the list to view its associated content. The activated link is defined as Active Tab. If you eat and enjoy fruit and vegetables every day, your child may eventually follow your lead Dairy products and dairy alternatives are packed with calcium, protein and lots of other essential nutrients. Calcium is vital for healthy teeth and bones.
It is also important for your muscles The humble egg is a powerhouse of nutritional goodness. Eggs are full of things your body needs. They are a great source of protein, antioxidants, vitamins and minerals such as vitamin A, vitamin D Protein is an important nutrient that helps your body grow and repair cells.
Most Australians eat more than enough protein, but if you are vegetarian or vegan you may not be getting enough protein or A good balance between exercise and food intake is important to maintain a healthy body weight Learn how to cut down on salt Creating healthy habits during childhood helps to ensure lifelong healthy Farmer health, wellbeing and safety are often neglected when facing the pressures of harvest.
Simple safety measures can dramatically reduce the risk of injury and illness Eating two or more serves of fish per week can reduce the risk of a range of diseases including dementia, depression and cardiovascular disease Eating fruit and vegetables can help protect against some diseases including diabetes and some cancers Did you know lunch is just as important as breakfast?
A nutritious lunch will give you the energy to get through an afternoon of work Meat and poultry are a great source of protein and lots of other nutrients your body needs. Check your recommended intake of meat and poultry and try to stick with it Cutting down on fat is not as hard as you think. Here's how to maintain a healthy weight by consuming the right amount and types of fat Encourage children to drink and enjoy water.
Sweet drinks such as juice, cordial and soft drinks may cause health problems for children if consumed in large amounts Consumption of drinks containing added sugar is associated with weight gain, reduced bone strength and tooth erosion and decay A balanced UV approach is required to ensure some sun exposure for vitamin D while minimising the risk of skin cancer Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation If you don't have enough calcium in your diet, your bones will eventually become weak and brittle Even women who aren't planning to have a baby should increase their folate intake in case of unplanned pregnancy A balanced approach to sunlight exposure will help you get enough vitamin D while protecting against skin cancer There is no evidence that any one vitamin can slow ageing, restore sex drive or cure infertility No special diet or 'miracle food' can cure arthritis, but some conditions may be helped by avoiding or including certain foods It is important to identify any foods or food chemicals that may trigger your asthma, but this must be done under strict medical supervision Diet can influence your risk of developing some cancers, but there is no evidence that specific foods can cause or cure cancer Replacing foods that contain saturated fats with foods that contain polyunsaturated and monounsaturated fats will help to lower your cholesterol The Food Standards Code requires that certain foods must be listed on the package of a food, or made known to the customer upon request.
If you experience an allergic reaction to a known allergen not This health assessment questionnaire will identify which zones of your lifestyle are contributing to your personal health risk and provide actions you can take to make positive change A diet low in saturated fats and high in fibre and plant foods can substantially reduce your risk of developing heart disease Weight loss is often associated with Huntington's disease, but it doesn? People with type 2 diabetes talk about positive lifestyle changes that improve their quality of life The long-term effects of consuming a combination of different additives in our food are currently unknown Some foods include ingredients that have been genetically modified GM , or are made using ingredients derived from GM organisms Chemicals such as pesticides, antibiotics and hormones are used to boost food production and ensure adequate food supply Pregnant women and young children should limit consumption of fish that contain high levels of mercury Too much sugar in the diet can contribute to health problems, so limit foods and drinks with high amounts of added sugar Children who skip breakfast may lack sufficient vitamins and minerals including iron, calcium, zinc and vitamin B Victorian State Public Health Nutritionist, Veronica Graham shows us how to cook a light and healthy Christmas meal without overindulging.
Whatever way you celebrate, there are ways to eat healthily Birthday parties can be healthy as well as fun. Some popular food from different cultures is high in fat and kilojoules. There are, however, some healthy alternatives Reporter Flip Shelton takes us on a tour and shows us what fresh produce is available at a local market You can buy more food if you spend most of your money on basic healthy foods like bread, cereals, fruit and vegies Eating healthy food doesn't mean giving up your favourite foods and switching to eating only salads Nutritionist Shane Bilsborough shows us how much energy it takes to burn off a fast food lunch.
Join tradies, Corky and Danny as they find out how to maintain a healthy weight Victorian State Public Health Nutritionist Veronica Graham takes us shopping for the right foods to include in your childs lunchbox Victorian State Public Health Nutritionist Veronica Graham shares three healthy and delicious lunchbox examples for the kids and provides some great food preparation tips to save you time throughout Labels on packaged food can give you useful information about the nutrition, ingredients, storage and weight of the food.
Add full stop to pull quote Victorian State Nutritionist, Veronica Graham talks about the benefits of shopping at fresh produce markets Most of us are prone to the odd snack or two. Check out these simple tips to keep your snacks on track Cockroaches prefer to live in kitchens and other food preparation areas, so they can feed off food spills In a gas or electricity blackout you may have to think laterally to come up with ways to continue bathing, eating and keeping warm People who fish in the Lower Yarra and Maribyrnong rivers need to be careful about eating their catch because of the risk of chemical exposure Listeria infection is uncommon but very dangerous for the elderly, people whose immune systems are not working properly and pregnant women and their unborn babies In the hot weather there is a higher risk of food poisoning but if you follow some simple rules when you prepare, handle and store food it will significantly reduce your risk of getting sick Some people diet because they have a poor body image, not because they want to be a healthy weight Children can eat a vegetarian diet and stay healthy as long as their extra nutritional needs are met Following this information can lead to better health at any stage of your life Breastfeeding women need to eat regularly and include a wide variety of healthy foods in their diet There are a number of ways that a person with a disability can successfully avoid unwanted weight loss First foods for babies can be prepared easily and cheaply at home without salt, seasonings and sweeteners Offer children the same foods as the family, with a variety of textures and flavours for balanced nutrition Children are able to decide how much food they need for activity and growth if allowed to eat according to their appetite Snacks are an important part of a healthy diet for active children, so offer nutritious as well as high energy snacks The nutritional requirements of the human body change as we move through different life stages Good nutrition, a healthy diet and physical activity can help Elders prevent or manage health problems Good nutrition and physical exercise help to keep Koori kids healthy and avoid diseases when they get older Some foods should be avoided during pregnancy as they carry bacteria that could harm your unborn baby As you get older you need fewer calories, but your need for other nutrients remains unchanged.
Good nutrition is especially important during this stage of your life when there is so much happening: Nutrition needs vary with age and gender. This page has been produced in consultation with and approved by: Content on this website is provided for information purposes only.
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Vitamins are organic compounds used by the body in small amounts for various metabolic processes. Vitamin supplements cannot replace a healthy diet. Those who may need vitamin supplements include women who are pregnant or breastfeeding, people who consume alcohol in amounts over those recommended as safe, drug users, and the elderly.
Vitamins are organic compounds that our bodies use, in very small amounts, for a variety of metabolic processes. It is best to get vitamins and minerals from eating a variety of healthy unprocessed foods.
Vitamin and mineral deficiencies Your body only needs a small amount of vitamins and minerals every day. A varied diet generally provides enough of each vitamin and mineral. However, some people may need supplements to correct deficiencies of particular vitamins or minerals. People who may benefit from vitamin and mineral supplements include: Women planning a pregnancy should consider taking folic acid folate supplements to reduce the risk of neural tube defects in the baby.
Folic acid can also be found in some fortified foods such as some breads. Foods fortified with folic acid have the nutrient added to them during production to boost their nutritional value.
Vitamins and minerals from food Research indicates that most of the vitamins you get from the food you eat are better than those contained in pills. The main exception to this is folate. The synthetic form in a supplement or fortified food is actually better absorbed by the body than folate from food sources. Food is a complex source of vitamins, minerals and phytochemicals plant chemicals , which all work together.
Supplements tend to work in isolation. Research has shown that a food component that has a particular effect on the body may not have the same effect when it is isolated and taken as a supplement.
Phytochemicals are an important component of food and are thought to reduce the incidence of heart disease and some cancers. Supplements do not provide the benefits of phytochemicals and other components found in food.
Taking vitamin and mineral supplements is no substitute for a healthy diet. Using vitamin and mineral pills like medicine It is commonly believed that taking mega-doses of certain vitamins will act like medicine to cure or prevent certain ailments. For instance, vitamin C is suggested as a cure for the common cold, and vitamin E is widely promoted as a beneficial antioxidant to help prevent heart disease. After extensive research, however, neither of these claims has been shown to be true.
Large-scale studies have consistently shown little benefit in taking mega-doses of supplements. In fact, there is some evidence that taking high-dose supplements to prevent or cure major chronic diseases, such as heart disease and cancer, may be harmful to your health.
Vitamin and mineral supplements can be toxic in high doses Taking higher than recommended doses of some vitamins may cause problems. For example, the vitamins A, D, E and K are fat soluble, which means they are stored in the body. High doses of these vitamins can be toxic. High doses of some water soluble vitamins, like vitamin B6, can also become toxic. Large folate intakes can hide vitamin B12 deficiencies.
In extreme cases, for example, where people take times the recommended dietary intake RDI , this can stop the work of anticonvulsant drugs, such as those used in epilepsy. Excessive doses of some minerals may also cause problems.
At just five times the RDI, zinc, iron, chromium and selenium can be raised to toxic levels in the body. Ask your provider about switching to another form of iron rather than just stopping. Black stools are normal when taking iron tablets. In fact, this is felt to be a sign that the tablets are working correctly.
Talk to your provider right away if:. Keep tablets in a cool place. Bathroom medicine cabinets may be too warm and humid, which may cause the pills to fall apart. Keep iron supplements out of the reach of children. If your child swallows an iron pill, contact a poison control center right away. Disorders of iron homeostasis: Basic Principles and Practice. Microcytic and hypochromic anemias. Goldman L, Schafer AI, eds.
Foods that you should NOT eat at the same time as you take your iron include: High fiber foods, such as whole grains, raw vegetables, and bran Foods or drinks with caffeine Some doctors suggest taking a vitamin C supplement or drinking orange juice with your iron pill. Tell your provider about all the medicines you are taking. Iron tablets may cause other drugs you are taking to not work as well. Some of these include tetracycline, penicillin, and ciprofloxacin and drugs used for Parkinson disease and seizures.
Wait at least 2 hours between doses of these drugs and iron supplements. Talk to your provider right away if: The stools are tarry-looking as well as black If they have red streaks Cramps, sharp pains, or soreness in the stomach occur Liquid forms of iron may stain your teeth.
Try mixing the iron with water or other liquids such as fruit juice or tomato juice and drinking the medicine with a straw.
Vitamin and mineral supplements
Do not take iron supplements and antacids or calcium supplements at the same time. It is best to space doses of these 2 products 1 to 2 hours apart, to get the. Your best precaution would be to do your homework on the company responsible for the product and recommendations by making sure. If you have side effects, stop taking the supplement and contact your resources for consumers include Tips for Dietary Supplement Users.