Get Your Vitamin D
Essential for healthy bones...
experts recommend 600 IU's of vitamin D per day for most adults.
Vitamin D, along with calcium, helps prevent osteoporosis in older adults.
Older adults can be at risk of vitamin D deficiency because they are likely to spend more time indoors, and also as people age, their skin doesn't synthesize vitamin D as efficiently.
How to get your vitamin D -
People get part of their vitamin D from sun exposure on their skin. The experts recommend five to thirty minutes of sun exposure at least twice per week during the sunniest part of the day, 10am to 3pm, on the face, arms, legs or back.
From foods -
Vitamin D is found naturally in a few foods: salmon, mackeral, and tuna are the top vitamin D foods.
Most people in the U.S. get the majority of their vitamin D from foods fortified with the vitamin: milk and some yogurts contain vitamin D, as do some ready-to-eat cereals and some brands of orange juice. Check your labels.
Vitamin D is also available as a supplement. Ask your doctor if you should take vitamin D. And remember to tell your doctor and/or pharmacist about any supplements and medications you are taking - some supplements can interfere, or interact, with medications.
Simple Tuna Burgers
Drain and flake a can of tuna packed in water.
Add a couple of teaspoons or so of flour, enough to make the mixture hold together.
Form into patties and fry in hot oil until lightly brown.
Flip and fry the other side.
Serve plain or as a sandwich. Tartar sauce or ketchup makes a tasty tuna burger topping!
Cream of Tuna
Melt 4 Tablespoons of butter or margarine in a heavy saucepan over low heat.
Add 4 Tablespoons of all purpose flour and stir until smooth.
Cook for 1 minute, stirring constantly.
Slowly add 2 cups of milk, stirring constantly (a whisk works great for this part!)
Increase heat to medium and cook and stir until thickened and bubbly.
Add one can of drained, flaked tuna.
Cook and stir for another minute or so.
Serve over crispy toast.
(Note - When your bread is starting to go past it's last sale date, plan a meal that uses toast or breadcrumbs and use it up!)