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Beans and members of the bean family such as peas and lentils are excellent sources of fiber. Add kidney beans to canned soup or a green salad. Or make nachos with black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa. Eat fruit and vegetables. Theyre rich in fiber as well as vitamins and minerals.

Men and women between the ages of 18 and 50 need 1,000 milligrams of calcium a day. This daily amount increases to 1,200 milligrams when women turn 50 and men turn 70. Good sources of calcium include: Low-fat dairy products. Dark green leafy vegetables. Canned salmon or sardines with bones. Soy products, such as tofu.

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Ejercicios de zancadas para fortalecer y tonificar las piernas. A continuación, os explicamos cómo hacer algunos de los ejercicios, los podéis hacer en casa o en el gimnasio para completar vuestra rutina de piernas.。

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