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. ¬†