Ask a Dietitian

Ask a Dietitian

"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."

Maeghan Henke
BC Hydro

November is Osteoporosis Month

November 25th, 2013

Are you getting enough calcium?  Every day your body uses calcium for metabolism, muscle contractions, blood pressure regulation and bone health.  If you don’t eat enough calcium every day your body is going to steal it from your bones.  You have until the age of 35 to reach your maximum bone density and after that your bone density starts to decline.  Use the check list below to see if you are getting enough calcium to maintain the health of your bones.

Foods with calcium

50mg calcium per serving:

1 orange, 3/4c broccoli, 2 eggs, 2 slices whole wheat bread, 1/2c mustard greens, 1 cup cooked lentils or black beans, ½ c hummus

75mg calcium per serving:

1 Tbsp parmesan, 1/2c ice cream, 100g dessert tofu, 1/2c cottage cheese, 1 cup cooked chickpeas or kidney beans, 1/2c bok choy, 1/4c almonds

150mg calcium per serving:

1 cup baked beans, 1 Tbsp blackstrap molasses, 1/2c collards (cooked), 25g feta, mozza or blue cheese, 1/2c pudding made with milk, 100g tofu made with calcium

200mg calcium per serving:

25g hard cheese (cheddar, gouda), 1/3can canned salmon with the bones, ½ can sardines with the bones, 1 cup soup made with milk, 3/4c fruit flavoured yogurt

300mg calcium per serving:

1 cup milk or fortified soy or almond milk, 1 cup fortified OJ, 3/4c plain yogurt, 1/3c skim milk powder

Tips for adding Calcium to your diet

  1. Make oatmeal with milk instead of water
  2. Grate some cheese on your vegetables
  3. Have yogurt with berries for a snack
  4. Have a milk pudding with fruit for dessert
  5. Add skim milk powder to smoothies, muffin mix, granola or casseroles
  6. Eat 12 almonds daily
  7. Use sesame tahini in your sandwiches
  8. Eat 1 cup of dark green vegetables each day
  9. Sautee Swiss chard with garlic and olive oil
  10. Blend kale into your smoothie
  11. Add broccoli to a stir fry
  12. Make soup with cabbage as the base
  13. Use canned salmon with the bones as a sandwich filling or in casseroles
  14. Use Greek yogurt in place of sour cream for chicken fajitas
  15. Have a glass of milk or soymilk with lunch
  16. Enjoy a sliced apple and sharp cheddar sandwich
  17. Drink calcium fortified OJ
  18. Use hummus as a dip for raw broccoli

 

Other Tips for Healthy Bones

  1. Limit salt, caffeine, animal protein, tannins from tea and wine and alcohol intake
  2. Do weight bearing exercise such as walking, running and lifting weights
  3. Don’t smoke
  4. Get enough vitamin D (600-800 IU/day)