Osteoporosis And Calcium
Osteoporosis is an age-related disorder characterized by decreased bone mass and by increased susceptibility to fractures in the absence of other recognizable causes of bone less. Many factors contribute to osteoporosis; one is a calcium poor diet.
Based on current information, calcium intake should be:
|400 mg/day||birth to 6 months|
|600 mg/day||6 to 12 months|
|800 mg/day||1 to 5 years|
|800-1200 mg/day||6 to 10 years|
|1200-1500 mg/day||11 to 24 years|
|1200-1500||pregnant or lactating women: 25 to 50 years|
|1000 mg/day||women: 25 to 50 years|
|1000 mg/day||men: 25 to 65 years|
|1000 mg/day||postmenopausal women on estrogen therapy|
|1500 mg/day||postmenopausal women not on estrogen therapy|
|1500 mg/day||men and women over age 65|
These levels can be reached with the foods you eat and/or calcium supplements. Up to 2000 mg/day of calcium appears to be safe. Vitamin D increases the absorption of calcium, which is why milk is considered one of the best sources – it contains both. Caffeine and alcohol can interfere with calcium absorption.
While dairy products are excellent sources of calcium, they are not the only ones. Other natural sources of calcium are rhubarb, sardines and salmon. There are also many calcium-fortified foods on the market such as orange juice, bread and cereals.
Good sources of calcium are:
|yogurt (nonfat, plain)||1 cup||452 mg|
|skim milk||1 cup||352 mg|
|calcium-fortified bread||1 slice||290 mg|
|low fat (5 g/ounce) Swiss cheese||1 ounce||272 mg|
|rhubarb, frozen, raw||1 cup||266 mg|
|sardines, canned in water||2 ounces||185 mg|
|pink salmon, canned||3 ounces||181 mg|
|collards, frozen, cooked||1/2 cup||179 mg|
|calcium-fortified orange juice||1/2 cup||171 mg|
|tofu||3 ounces||150 mg|
If you are not eating enough calcium-rich foods, you may need to take supplements. Ask your doctor before taking a calcium supplement.
The following recipe for macaroni and cheese was “rehabbed” to lower the fat and calories. Taking the fat out of the recipe did not, however, lower the calcium. It still has 429 mg in a serving.
STOVE TOP MACARONI AND CHEESE
1 cup fresh bread crumbs
1/2 pound (1-1/2 cups dry) elbow macaroni
1-1/2 teaspoons salt (can be omitted to reduce sodium)
1 tablespoon light (5 grams fat per tablespoon) margarine
1/2 cup fat-free egg substitute
1 can (12 ounces) fat-free skimmed evaporated milk
1/4 teaspoon hot red pepper sauce
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 teaspoon dry mustard
9 ounces shredded low fat (6 grams per ounce) sharp cheddar cheese, such as Cracker Barrel 2%
Heat oven to 350 degrees. In small baking pan, combine bread crumbs and salt; spread out into thin layer. Bake until golden brown and crisp.
In large saucepan, bring 2 quarts water to a boil. Add macaroni and salt; cook until almost tender, but a little firm to the bite. Drain; return to pan. Add margarine and toss to melt.
In medium bowl, combine egg substitute, milk, red pepper sauce, salt, pepper, and mustard. Pour egg mixture over cooked macaroni; add cheese. Stir over medium heat until the cheese melts, about 5 minutes. Top with toasted bread crumbs and serve.
Yield: 8 servings (side dish)
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