William Penn Life, 2005 (40. évfolyam, 1-12. szám)
2005-05-01 / 5. szám
HealthPage ( N Idea? for Calcium Meal? aiid SiiacX? BREAKFAST Pour low-fat orfat-free milkover your breakfast cereal Have a cup of yogurt Drink a glass of calcium-fortified orange juice Add low-fat milk instead of water to oatmeal and hot cereal LUNCH I Add low-fat or fat-free milk instead of water to creamed soups, such as tomato I Add cheese to a sandwich or a soft-corn tortilla I Have a glass of milk instead of soda I Make mini-pizzas or macaroni and cheese SNACK I Try flavored milk like chocolate or strawberry I Have a frozen yogurt I Try some pudding made with low-fat milk I Make a “smoothie” with fruit, ice and milk I Dip fruits and vegetables into yogurt DINNER I Make a salad with dark green, leafy vegetables, such as spinach I Serve broccoli or cooled, dry beans as a side dish I Top salads, soups and stews with low-fat shredded cheese I Add tofu made with calcium to stir fry and other dishes I Try rice pudding made with low-fat milk for dessert Sources include: American Dietetic Association's Complete Food and Nutrition Guide, 1996 magnesium, and added vitamin D in milk. Other sources of calcium include dark green, leafy vegetables, such as kale, and foods like broccoli, soybeans, tofu processed with calcium, orange juice with calcium added, and other calciumfortified foods. What kind of milk is best? Fat-free (skim) and low-fat (one percent) milk and dairy products are excellent choices because they make it easy to get enough calcium without adding a lot of extra fat and saturated fat to the diet. For example, a glass of whole milk contributes 25 percent of your total saturated fat for the day, while a glass of low-fat milk contributes only 7.5 percent of the total saturated fat. There are now a variety of milk products available including different levels of fat and even different flavors but an 8-oz glass (1 cup) of any variety still contains about 300 mg of calcium. However, babies under one year old should drink only breast milk or iron-fortified formula. Children ages one to two should drink whole milk rather than reduced fat varieties because some fats are necessary for their early growth and development. Between ages two and five, parents should gradually transition children to low-fat or fat-free milk. Beginning at age 2, children should get most of their calories from grain products; fruits; vegetables; low-fat dairy products; and beans, lean meat and poultry, fish, or nuts. Can everyone drink milk? Lactose, the sugar f ound in milk and dairy foods, can cause abdominal discomfort in some people. A person with lactose intolerance has trouble digesting lactose. Lactose intolerance is not common among infants and young children, but can occur in older children, adolescents, and adults. It is more common among people of African-American, Hispanic, Asian, and American Indian and Alaskan Native descent. For people with lactose intolerance, milk is often better digested when drunk in small amounts and when combined with other foods, such as cereal with milk. In addition, many people can eat dairy foods such as cheeses or yogurt, which cause fewer symptoms. Recent studies also show that many people who are lactose intolerant can drink two to three 8-ounce glasses of milk each day without getting any symptoms. Also, lactose-free milk products are now available in most stores, and there are pills and drops that make it easier to digest milk and dairy products that have lactose in them. Some people, however, are allergic to milk and dairy products and should not eat them. For those people who cannot have any milk, calcium can come from nondairy sources like dark green, leafy vegetables such as kale, or foods like broccoli, limetreated tortillas, and tofu processed with calcium. There are also foods with added calcium, such as calciumfortified orange juice, soy beverages, and some cereals. Getting calcium from food is recommended, but calcium supplements can also be a way to add necessary calcium. Solving the calcium crunch Getting enough calcium is important for building strong bones and ensuring future health. Here are three things you can do to help get enough calcium and keep bones and teeth strong. 1. Think of ways to incorporate milk and other calcium rich foods into meals and snacks. For example, top a baked potato with broccoli and low-fat cheese, or dunk baby carrots into low-fat yogurt dip. 2. Keep foods with calcium in the house and put them on the table during meals and snacks. 3. Keep drinking milk throughout your life, and be sure to eat and drink other foods with calcium. These foods should be an important part of the diet your whole life long. [\ypp| William Penn Life, May 2005 7
