What this means, is that the drinks contain a lot of energy that your body may not need, and it doesn't contain any vitamins or minerals. If you plan to drink sugary drinks, don't go overboard - limit yourself to 1 a day. 4. Avoid thinking about diets There are no good food nor any bad foods. All food can be a part of a healthy diet, when eaten in moderation. Fiber cannot be cooked out. When you cook your fruits and vegetables, don't worry about cooking the fiber out, as it stays. The fiber found in fruits and vegetables aren't just in the skin or in the peel. 8. You can get enough fiber. If you eat more than 50 grams of fiber in a day, you can get diarrhea and bloating, which can interfere with your body's absorption of other key minerals. Good sources for iron include lean red meats or breakfast cereals. Zinc Zinc intake is normally with the elderly, and to make matters worse, it's not absorbed very well either. Meat, poultry, and fish should be a part of your diet to help you meet the requirements for zinc. Calcium Calcium is one ingredient that most elderly folks simply aren't getting enough of. Eat because you are hungry, not because of stress, boredom, or to kill time. In your car Keep some healthy snacks in your car at all times, so that when you get hungry - you have them. At home Evenings and mornings are busy times in most homes. Making the time to eat can be hard, although you shouldn't run out the door without eating breakfast first. When it comes to defending against illnesses, vitamins and minerals are very important. Just because they are important, isn't a reason for students to run out and stock up on vitamins and supplements. It's best for students to get their nutrition from food. You can find vitamin C in citric fruits, Vitamin A in milk and diary products, and vitamin E in nuts, whole wheat products, and even green leafy vegetables. To have an adequate intake of B12, vegans should reguarly consume vitamin B12 supplements or foods, which contain vitamin B12, such as soy products or milk. For calcium, vegans can rely on orange juice or soy milk, as they are fortified with calcium. Beans and leafy green vegetables will also contain some calcium as well.