Nutrinews4U
Nutrinews4U is a new feature of the Merkaz Edna website with up-to-date nutrition info, recommendations and recipes/menu ideas.
Our inaugural issue is called "Making bones (and teeth) about it"...
Were going to discuss calcium AND a lot more, so...
Scroll down to begin
Making bones (and teeth!) about it...
Just about everyone knows that calcium is crucial for bone development.
But did you know that...
research shows that in countries with higher mean bone mass density there is actually a significantly higher fracture rate than in countries with a low mean BMD.
Are you surprised?? Read on...
Today, we’re going to put some "flesh" on the bone story!
Chalking up the calcium score: Calcium content of dairy products
| One serving | Cup milk 240 mg | 125 gm. cheese | 150 ml. yogurt |
|---|---|---|---|
| Mg. calcium | 240 | 125 | 200 |
| Age group | Calcium recommendation (mg.) |
|---|---|
| 1-3yrs. (boys & girls) | 500 |
| 4-8yrs. (boys & girls) | 800 |
| 9-18yrs. (boys & girls) | 1300 |
| 19-50yrs. (men & women) | 1000 |
| 51+yrs. (men & women) | 1200 |
* for babies, consult pediatric dietitian
Remember... Dairy products are also an excellent source of...
high quality protein, vitamin B12, riboflavin (B2), niacin, vitamin A, vitamin D, potassium and magnesium.
BUT there's more to "D" story...
Did you know...??
Make sure you and your family get enough vitamin D: from exposure to
the sun: 15 minutes, 3 times per week and from foods like fatty fish
(salmon, tuna), egg yolks, fortified dairy products and/or
supplements.
BTW, Did you know...
There's a world-wide epidemic of Vitamin D deficiency, including some populations in Israel!
SO... count your D!
"Sprinting" right along, let’s mention...
EXERCISE!
Exercise helps keep your muscles, heart AND BONES healthy.
Try to exercise most days of the week.
Recipes and menu ideas4U
Featured here are quick and nutritious recipes and serving suggestions.
Cheese-yogurt dip for vegetables: 4 servings
1 250 gm container 3-5% white spreading cheese
1 200 gm container 1.5-3% plain yogurt
1/2 tsp. salt
1/2 tsp of one or more of the following spices: garlic powder,
onion powder, black pepper, paprika, etc.
Mix all of the ingredients together in a medium bowl until
smooth.
This is simple to prepare, even kids can do it; and there
are no hydrogenated fats, preservatives, sugar or other
chemicals (which ARE in soup powder) !!
Pasta and tehina : 4 servings
500 gm whole wheat pasta
sesame butter
soy sauce
Cook 500 gm whole wheat pasta and drain. In a large bowl
combine 4-5 Tbsp. sesame butter, 1 Tbsp. Soy sauce and 1/2
tsp. black pepper. Add pasta and mix well.
Serve with salad or cooked vegetables.
Tips
- Substitute milk instead of cream in your favorite creamed soup and have less saturated fat, less cholesterol and fewer calories!!!
- Make your own low fat cream cheese by mixing one 9% shamenet
with two 3% yogurts, 1/2 tsp. salt, one tsp. garlic powder and one
tbsp. minced dill (or spices of your choice).
Mix thoroughly, tie up in cheese cloth and suspend over kitchen sink overnight.
In the morning, transfer to a bowl and store in frig. - For Rosh Chodesh, prepare a healthy treat– in the winter
home made chocolate milk with milk, cocoa and sugar.
In warm weather, make milk shakes with milk and your favorite flavor of ice cream.
Lactose intolerant or sensitive?
The following are low in lactose:
- reduced lactose milk
- bio yogurt
- cottage cheese
- 5% or 9% yellow cheese
Please share this site with a friend!
We want to give you the info and recipes that are
helpful to you...
Do you have comments?
Recipes to share?
Please let us know using the form below.
Nutrinews4U is written by Tamar Schriger, Clinical dietitian, CAE.
Are you looking for a unique weight and food lifestyle management
program? ACTIVE Lifestyle Concepts may be for you.
Need medical nutrition therapy for you or a family member?
To ask a question or make an appointment, please contact me:
or call Merkaz Edna: 679-0646.
* The information here is general; for an individual eating plan, please consult a clinical dietitian.