Posts Tagged ‘Milk’
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.
Welcome to the European Breakfast Buffet. Calcium rich foods are featured in cheeses and yogurts. At least 3 choices of cheeses on a rotation from day to day. Yogurt comes plain, with dollops of fruit compote, and prepackaged Yoplait and competitors. Milk is skim, whole, almond, walnut.
Cheeses are featured again at the luncheon buffet. Capri salad of sliced Mozzarella, tomato, and garnish is a popular alternative to other salads with Feta or Goat Cheese. Further north Gouda, Emmentaller, Cheddar, Jarlesberg step forward.
After dinner, after dessert, the cheese plate, often with port or a dry red wine, finishes the meal. Many Europeans consume 1000, 1200 or even 1500 mg calcium daily in foods. This they have done for centuries.
Smoked Salmon is a constant at breakfast. The best source of Vitamin D3 other than Cod Liver Oil. Cod is the dominant fish in the Portuguese diet, along with Sardines, eaten whole, often bones and all, high in Calcium and D3.
Cured meats, sausages, and eggs are good sources of protein at every breakfast buffet. Hearty whole grain breads are available, but are losing ground to chocolate filled puff pastries.
Traditional diets have persisted because they work. They fulfill the nutritional needs of the peoples who have eaten them for generations.
Make sure your diet meets your nutritional needs for good bone health. Calcium, Vitamin D3, Protein, and Vitamins & Minerals. Take Control Naturally with proper nutrition.
Jay Ginther, MD