Posts Tagged ‘Milk’
RJ and Gwen are spending Spring Break with Grammy and Papa. Grandchildren are Blue Zones for us. Also a challenge: can we tire them out as quickly as they tire us out?
Three days into Spring Break, they have hit many highlights. They have enjoyed the Phelps Youth Pavillion at the Arts Center and the Imaginarium (Children’s Science Center) at the Grout Museum. RJ saw a very good “Illusionist” at the Waterloo Rec Center. Papa could not figure out the stunts either.
RJ and Gwen both drink milk at every meal. They want to grow strong bones.
Today they and Grammy watched Papa sing in the church choir. After “second breakfast”, we all set up RJ’s Thomas the Train set he had brought from home. Gwen helped by repeatedly setting off the noismaker in the crossing guard.
This afternoon RJ attended a Waterloo Blackhawks hockey game with his Uncle Alex. He liked being close to the ice.
It is barely dark outside and they have crashed. We are about to too. Nearly a week of Blue Zones left.
Jay Ginther, MD
Two weeks after Turkey Coma at Thanksgiving dinner, we think we get plenty of protein. We do occasionally. Most of us do not get enough protein on a daily basis. The latest recommendation is one gram of protein daily for every kilogram of body weight. That works out to a lot more than I thought. See our Protein Chart.
Vegans have a real challenge eating enough protein in nuts, beans, garbanzos, lentils, and soy. Most traditional Vegetarians add yogurt, cheese, and milk, which are all good sources of protein. Some add shellfish and crustaceans.
Protein is the main component of much of our body, including Muscle and Bone. Over 90% of Muscle. Over 80% of Bone. Therefore, enough Protein is necessary for Fracture Prevention.
We can get ALL of our Calcium from foods. We need 1200-1500 mg daily, especially if we have not been getting that much for years. Most of us have not been getting enough Calcium – or our Vitamin D levels have been too low to absorb all we cansume.
Your body can absorb only 500-600 mg of Calcium at each meal. Therefore you must spread out your calcium over 3 meals a day. Do NOT exceed 2,000 mg Calcium daily. Too much Calcium can be bad for kidneys or heart.
Chart of common foods high in Calcium in mg (adapted from the USDA website):
Getting the right amount of Calcium every day can be confusing. The total of 1200 mg (1500 mg to correct long term deficiency) daily sounds easy. You can only absorb 500 mg (maybe 600 mg) in a single meal. Therefore, split your Calcium into 3 doses.
Calcium is best when it is in food. Calcium Supplements with meals are good too. Many of us need “Calcium CITRATE” rather than plain “Calcium” for easier absorption and fewer side effects.
Try to get a total of 400-500 mg Calcium in each meal. Count Calcium in Foods and Calcium in Supplements. If you have the same foods every day, it is easy to set up your supplements. But the same diet every day is boring! I like variety.