CHIP Alumni Association (PACAA)
CHIP Tip No. 44: Tips for Strong Bones
Calcium and Vitamin D are essential for bone health. Calcium is also an important mineral necessary for our heart, muscles and nerves to function properly. Vitamin D helps our body absorb calcium. However, the belief that dairy products are necessary for healthy bones is incorrect. In fact, there is much scientific evidence to date that question whether there is any health benefit to eating dairy foods. A diet rich in whole-grains, vegetables, legumes, and calcium- fortified foods can provide us with all the calcium we need.
CHIP Tips for Strong Bones:
- Exercise!
- Reduce Sodium in diet
- Reduce intake of animal protein
- Don’t smoke
- Reduce alcohol intake
- Make a conscious effort to consume calcium rich plant foods each day such as the “greens and beans”
- CHIP recommends following the RDA for calcium
- 1,000 mg for adults (19-50 yr)
- 1,200 mg for adults (over age 51)
Ways to sneak calcium in!
Calcium-fortified soy milk: 8 ounces = 367 mg - Blend into smoothies and use in baked goods
Calcium-fortified orange juice: 8 ounces = 351 mg - Use in vinaigrettes, glazes, marinades, and baked goods. Try freezing to make ice pops.
Tahini: 2 tablespoons = 128 mg - Combine with soy-yogurt, lemon juice, and garlic for a simple veggie dip or spread on whole-grain pita with veggies.
Bok Choy: 1 cup = 158 mg - Stir-fry with tofu, garlic, ginger, mixed veggies and peanuts for an easy meal.
Broccoli: 1 cup = 62 mg - Steam and sprinkle with lemon juice for a simple side dish, or add to stir-fries, pasta salads, and casseroles.
Almonds: ¼ cup = 89 mg - Sprinkle slivered almonds over cereal, baked goods, and casseroles. Also, try spreading almond butter on whole-grain toast or crackers for an alternative to peanut butter.
This tasty recipe is heart healthy and calcium-rich!
Cheesy Garbanzo Spread
(Makes about 2 cups; 8 1/4-cup servings)
This delicious spread has the look and taste of spreadable cheese and takes only seconds to prepare. Try it on bread and crackers, in casseroles, and as a filling for quesadillas. Look for jars of water-packed roasted red peppers near the pickles and olives in your supermarket. Tahini is available in the ethnic food section of many supermarkets and in natural food stores.
1 15-ounce can garbanzo beans
1/2 cup roasted red peppers
3 tablespoons tahini (sesame seed butter)
3 tablespoons lemon juice
Drain the garbanzo beans, reserving the liquid, and place them in a food processor or blender with the remaining ingredients. Process until very smooth. If using a blender, you will have to stop it occasionally and push everything down into the blades with a rubber spatula The mixture should be quite thick, but if it really seems too thick to blend, add a tablespoon or two of the reserved bean liquid.
Recipe from Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
Common foods and calcium content
Black Berries - 46 mg
Cabbage, cooked - 64 mg
Dried figs - 135 mg
Mustard Greens, cooked - 276 mg
Kale, cooked - 270 mg
Pineapple juice - 42 mg
Navy beans, cooked - 95 mg
Soybeans, cooked - 131 mg
Carrots, 2 medium, raw - 38 mg
Sweet potato, 1 cup - 70 mg
Orange, 1 medium - 56 mg
Papaya, 1 medium - 72 mg
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