Vitamin D deficiency linked to many chronic and life threatening diseases, like cancer, heart disease, diabetes, multiple sclerosis, and memory loss. Your body’s need  vitamin D. Below 9 Source of Vitamin D:

Sun

About 80 percent of the vitamin D we need comes from the sun. The recommended time for sunbathing is at 6:00 a.m. to 9:00 throughout the body for 10 minutes. To prevent the risk of skin cancer, avoid exposure to sunlight at 09.00 – 15.00.

Fish oil

Post fish oil supplements a bad taste. However, currently available in the market a variety of fish oil supplements that make it more comfortable on the tongue. Other than fish oil supplements rich in omega-3 turned out to also contain vitamin D which is quite high.

Salmon

This includes fish rich in omega-3. Available in the form of frozen fish, fresh or canned.Salmon contain vitamin D were four times more than agricultural products.

Tuna

Tuna is a type of sea fish which is also rich in vitamin D, but also high in protein and omega-3.

Milk

Cow’s milk, whether it is a full-fat or skim, naturally contain vitamin D and is also fortified with other essential nutrients. One glass of milk contains about 100 IU of vitamin D.

Cereals

Most products are ready to eat cereals on the market are fortified with vitamin D.Combine your cereal with milk rich in vitamin D as part of a healthy menu every day.

Eggs

With content of about 21 IU of vitamin D in egg yolks and pure proteins in the whites, eggs are a nutritious food that must be consumed.

Mushrooms

According to a study published in the Journal of the Federation of American Societies for Experimental Biology, white button mushrooms exposed to ultraviolet B rays for several hours to contain vitamin D is about 400 percent higher.

Shrimp

Shrimp is a source of omega-3 is high in protein but low in fat and calories. Shrimp served in a 85 g dose contains 129 IU of vitamin D.

You can eat a day worth of fat, salt, and calories in just one fast food. But it also can cook a reasonable choice and enough food nutritious food.  Here are some tips to help you choose healthy fast food.

• Realized that  eat fast food may run as high as 1,000 calories or more, and increase your blood sugar above your target range.
• Be familiar with the importance of your food order. Although there are several options of high quality,  most of fast food  are high  in fat and extra calories.
• If you get fast food for one meal, say the other meals that contain healthier foods, like fruits and vegetables.
• Think about how the food is cooked. Chicken and fish can be a good option – but not if they are breaded and fried.

If breakfast is your fast food diet, getting ordinary bread, toast or English muffin. Other muffins may be filled with sugar plus fat. Add juice or fat-free milk. Request fatfree milk cold cereal, pancakes without butter, or fried eggs regularly. Limit plus smoked beef sausage because of their high in fat.

• Be careful of words like a big, giant, luxurious, problem size or super-size. Suggested that part of a larger extra calories. They also mean more fat, LDL cholesterol and salt. Request for regular or junior-sized sandwich instead.
• Choose grilled or boiled meat sandwiches with roast beef as thin, turkey or chicken breast, or lean ham. Order items plain, without toppings, rich sauces, or mayonnaise. Add flavor with mustard, and the crisis in lettuce, tomato, and onion.
• Skip the croissant or dry. Eat you purchase a list of bread, English muffins and conserve calories and fat.
• Stay away from double burgers or “super” hot dogs with cheese, chili, or sauces. Cheese brings extra 100 calories per ounce, as smooth as extra fat and sodium.
• Go for the salad bar, but look out for high-fat toppings like dressings, bacon bits, cheese, and croutons. Even too many calories can be increased a little dress. Verifying the calories on the packaging. Also limit salad bar stuff with lots of mayonnaise dressing, such as potato or macaroni salad. you can also add in your salad like onions, carrots, celery, spinach, broccoli, cauliflower, peppers,  etc.
• Request a non-fried items like soft tacos, fajitas, burritos when you eat fast food Mexican. Ask if they refried beans. Pile on extra lettuce and tomato salsa. Observe-fried taco salad shells and took up chicken meat.
• Pizza can be a type of fast food choices. Going to cover a thin pizza with vegetable toppings. Limit 1-2 slices.
• End the meal with sugar-free, fat-free frozen yogurt or extra small cone of fat-free yogurt. Better yet, take part of fresh fruit from home. Ice, sorbets, sherbets and contains a number of lower fat and fewer calories than ice cream. Instead they are filled with sugar. They can raise your blood sugar is too high if you do not work the extra carbohydrate in your diet.

Fat-free muffins for breakfast may include more sugar. Skinless fried chicken can have almost as much fat as a kind of extra-ordinary. Chinese food may give the impression that nutritious alternative, but many dishes are fried or high in fat and sodium, mainly in the sauce.

Eating out can be one of the great pleasures of life. Make the right choice, ask what you need, and calculate your food to healthy food at home. You can enjoy yourself and make good care of your diabetes problem, too.