Happy new year!

For a few glorious minutes over the holidays, I cozied up on the couch and caught up on some nutrition reading. The article that really caught my attention was Vitamin D Deficiency in Children in @TodaysDietitian, December 2012 issue.

Weve been hearing a lot about vitamin D lately. Its vital for bone health and helps prevent chronic diseases, such as heart disease, diabetes and certain types of cancer. Yet, vitamin D deficiency is on the rise, particularly in children and teens.
The Sunlight (and Fish) Vitamin

One reason for the increasing prevalence of vitamin D deficiency is the increasing use of sunscreen. Because our bodies make vitamin D when ultraviolet rays hit our skin, direct sunlight on the skin is the best source of vitamin D. We dont need a lot of direct exposure to the sun (experts say anywhere from 5 to 30 minutes), but most of us just dont get enough sun exposure during the winter months.

The good news is that we can eat more vitamin D-rich foods, like fatty fish and fortified cereals and dairy products, to help bridge the vitamin D gap. Reach for fatty fish, like salmon, mackerel, sardines, herring, trout and tuna a few times each week to help you meet the 2010 Dietary Guidelines for Americans and reduce risk of chronic disease, like cardiovascular disease.

For easy weeknight vitamin D-rich dinners, try these tasty meals.

• Mix canned or pouch tuna with taco seasoning, shredded cabbage, diced tomatoes and a little cheese. Serve with corn tortillas.
• Scramble eggs with diced onion, spinach and smoked or canned salmon. Serve with mixed greens salad and fruit.
• Saute trout in olive oil and serve with cherry tomato halves and garlic sauteed in olive oil. Serve with brown rice and sauteed dark leafy greens.
• Mix canned salmon with pasta, peas and a little light mayonnaise. Serve with a whole grain crusty bread.
• Mash sardines with garlic, olive oil and a little mustard. Serve on whole grain toast or crackers, along with a mixed greens salad.

Whats your favorite vitamin-D rich fish? Please share with us! Feel free to leave a comment here or email me at rkleiner@nfi.org.

Posted by Rima Kleiner, MS, RD