EATING FOR HEALTHY BONES
from the article "Is Exercise Weakening Your Bones?"
By the Osteoporosis and Related Bone Diseases National Resource Center
Published January 24, 2011
Eating for Healthy Bones
Where can I get calcium and vitamin D? Dairy products are the primary food sources of calcium. Choose low-fat milk, yogurt, cheeses, ice cream or products made or served with these choices to fulfill your daily requirement.
Three servings of dairy products per day should give you at least 900 mg (milligrams) of calcium. Green vegetables are another source. A cup of broccoli, for example, has about 136 mg of calcium. Sunlight is an important source of vitamin D, but when the sun isn’t shining, turn to dietary sources of vitamin D.
Milk and dairy products. Many great snack and meal items contain calcium. With a little planning and know-how, you can make meals and snacks calcium-rich:
* Milk: Wouldn’t a tall, cold glass of this refreshing thirst-quencher be great right now? If you’re concerned about fat and calories, choose reduced-fat or fat-free milk. You can drink it plain or with a low- or no-fat syrup or flavoring, such as chocolate syrup, vanilla extract, hazelnut flavoring or cinnamon.
* Cheese: Again, you can choose the low- or no-fat varieties. Use all different types of cheese for sandwiches, bagels, omelets, vegetable dishes, pasta creations or as a snack by itself.
* Pudding (prepared with milk): You can purchase (or make from a mix) pudding in a variety of flavors with little or no fat, such as chocolate fudge, lemon, butterscotch, vanilla and pistachio.
* Yogurt: Add fruit. Eat it plain. Add a low- or no-fat sauce or syrup. No matter how you choose to eat this calcium-rich food, yogurt remains a quick, easy and convenient choice. It’s also available in a variety of flavors.
* Frozen yogurt (or fat-free ice cream): Everybody loves ice cream. And now, without the unnecessary fat, you can enjoy it more often. Mix yogurt, milk and fruit to create a breakfast shake. Have a cone at lunchtime or as a snack. A scoop or two after dinner can be cool and refreshing.
What are other sources of calcium? Many foods you already buy and eat may be calcium-fortified. Try calcium-fortified orange juice or cereal. Check food labels to see if some of your other favorite foods may be good sources of calcium. You also can take calcium supplements if you think you may not be getting enough from your diet.
Excerpted from “Exercise and Bone Health for Women: The Skeletal Risk of Overtraining” by the Osteoporosis and Related Bone Diseases National Resource Center, a service of the National Institutes of Health
MY THOUGHTS
i love cheese and yogurt. milk - i tolerate. but i should take this article seriously. because osteo is serious.
from the article "Is Exercise Weakening Your Bones?"
By the Osteoporosis and Related Bone Diseases National Resource Center
Published January 24, 2011
Eating for Healthy Bones
Where can I get calcium and vitamin D? Dairy products are the primary food sources of calcium. Choose low-fat milk, yogurt, cheeses, ice cream or products made or served with these choices to fulfill your daily requirement.
Three servings of dairy products per day should give you at least 900 mg (milligrams) of calcium. Green vegetables are another source. A cup of broccoli, for example, has about 136 mg of calcium. Sunlight is an important source of vitamin D, but when the sun isn’t shining, turn to dietary sources of vitamin D.
Milk and dairy products. Many great snack and meal items contain calcium. With a little planning and know-how, you can make meals and snacks calcium-rich:
* Milk: Wouldn’t a tall, cold glass of this refreshing thirst-quencher be great right now? If you’re concerned about fat and calories, choose reduced-fat or fat-free milk. You can drink it plain or with a low- or no-fat syrup or flavoring, such as chocolate syrup, vanilla extract, hazelnut flavoring or cinnamon.
* Cheese: Again, you can choose the low- or no-fat varieties. Use all different types of cheese for sandwiches, bagels, omelets, vegetable dishes, pasta creations or as a snack by itself.
* Pudding (prepared with milk): You can purchase (or make from a mix) pudding in a variety of flavors with little or no fat, such as chocolate fudge, lemon, butterscotch, vanilla and pistachio.
* Yogurt: Add fruit. Eat it plain. Add a low- or no-fat sauce or syrup. No matter how you choose to eat this calcium-rich food, yogurt remains a quick, easy and convenient choice. It’s also available in a variety of flavors.
* Frozen yogurt (or fat-free ice cream): Everybody loves ice cream. And now, without the unnecessary fat, you can enjoy it more often. Mix yogurt, milk and fruit to create a breakfast shake. Have a cone at lunchtime or as a snack. A scoop or two after dinner can be cool and refreshing.
What are other sources of calcium? Many foods you already buy and eat may be calcium-fortified. Try calcium-fortified orange juice or cereal. Check food labels to see if some of your other favorite foods may be good sources of calcium. You also can take calcium supplements if you think you may not be getting enough from your diet.
Excerpted from “Exercise and Bone Health for Women: The Skeletal Risk of Overtraining” by the Osteoporosis and Related Bone Diseases National Resource Center, a service of the National Institutes of Health
MY THOUGHTS
i love cheese and yogurt. milk - i tolerate. but i should take this article seriously. because osteo is serious.
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