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The 5 Best Foods for Women as They Age

By U.S. News & World Report

Remember the healthy things your mom did for you when you were a kid? Maybe she nagged you to eat breakfast, packed you a robust school lunch or made sure your dinner was hot no matter what time you got home. Now it’s time for you to do something healthy for your mom (or grandmother) in return: Make sure she’s eating these five foods that support women’s health as they age:

1. Milk Fortified with Vitamin D

As your mom ages, her skin’s ability to make vitamin D from sunlight declines. To make matters worse, her intestines and kidneys lose some ability to absorb and convert vitamin D into its active form, which the body needs to absorb bone-strengthening calcium and fight bone-thinning osteoporosis. Add this to the fact that most women of all ages fall short of their daily vitamin D needs because they aren’t drinking adequate milk (which is second to none in terms of its vitamin D content), and it’s very likely your mom is vitamin D deficient. To sneak more milk in her diet, suggest that she drink a latte in the morning. A 12-ounce latte can provide close to a 1-cup serving of milk, which is about 10 percent of the recommended daily value of vitamin D.

Nutrition Bonus: If your mom eats yogurt, make sure it’s fortified with vitamin D. Many yogurts, including most Greek yogurts, aren’t fortified with this important vitamin.

[See: Which Type of Milk Is Healthiest?]

2. Whole-Grain Cereals Fortified With Vitamin B12

Vitamin B12 is important for healthy nerves and red blood cells, but it’s only found naturally in animal foods such as poultry, meat and fish. Even if your mom eats plenty of these foods, she still may be lacking in vitamin B12 since up to 30 percent of older adults have a decline in the secretion of hydrochloric acid in their stomachs, which helps the body absorb the naturally-occurring form of vitamin B12. The good news is that synthetic vitamin B12, which is added to fortified foods like whole-grain cereals, doesn’t depend on stomach acids to be absorbed.

Nutrition Bonus: If your mom starts consuming whole-grain cereals, she will likely also be pouring vitamin D-rich milk on top.

3. Canned Salmon

Heart disease is the No. 1 cause of death among post-menopausal women. To help your mom reduce her risk, she should eat at least two fish meals weekly — especially fatty fish like salmon, which is rich in heart-healthy omega-3 fatty acids. Canned salmon is an affordable and easy way to have her boost her fish intake at lunch.

Nutrition Bonus: Salmon is also an excellent source of protein, another nutrient that mom needs to be having at each meal.

[See: 13 Best Fish: High in Omega-3s and Environmentally-Friendly.]

4. Baked Potato

Potatoes are an unbelievable, affordable and rich source of potassium, a nutrient that can help lower high blood pressure — an increasingly common symptom with age. But many women are not getting enough of this mineral in their diets. Adding potassium-rich foods to your mom’s diet may help her avoid high blood pressure and, as a result, reduce her risk of stroke — another leading cause of death among women.

Nutrition Bonus : Tell your mom to stuff her baked potato with cooked broccoli and some plain yogurt, which are both also great sources of potassium.

[See: 9 Foods Packed With Potassium.]

5. Kale

You don’t want your mom to get cataracts, an age-related clouding of the lens of her eyes, because it will affect her vision and ability to do routine daily activities such as cooking, reading and driving. But because cataracts are more common in women than men, she could be at risk. But eating kale, which is rich in two phytochemicals — lutein and zeaxanthin — may reduce mom’s that risk.

Nutrition Bonus : Other green leafy vegetables such spinach and romaine lettuce are also good sources of these phytochemicals. Make sure mom has a leafy green salad with dinner each night.

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The 5 Best Foods for Women as They Age originally appeared on usnews.com

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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