Release of new recommendations for vitamin D and calcium
At the request of Health Canada, along with several US federal agencies, the Institute of Medicine (IOM) held eight committee meetings since March 2009 to assess current relevant data and determine if the current recommendations for vitamin D and calcium intake are sufficient or if they need to be changed. The…
Calcium-rich Foods
Be sure to try the Calcium Calculator™ online or download the brochure to find out how your calcium intake compares to recommendations and to plan improvements if needed. Here is a chart with the amount of calcium in calcium-rich foods: AMOUNT OF CALCIUM CALCIUM-RICH FOODS PORTION SIZE 50 mg Black…
Calcium: Ideas for Action
These ideas will help you think about and plan ways to increase your calcium. Pick one or two changes that you can easily make. Select milk as a beverage when eating out. Stir-fry broccoli, kale or bok choy and sprinkle with toasted almonds. Use yogurt or hummus as a dip,…
Are low fat cheeses higher in calcium?
Cottage cheese (4% or less milk fat) and ricotta cheese (10% or less milk fat) are sources of calcium, providing about 5% and 11% respectively of the Recommended Daily Intake (RDI) of calcium. Partially skimmed mozzarella is a good source of calcium (21% RDI). In contrast, most other semi-soft, firm…
Osteoporosis: Ideas for Action
Personal Factors If you exercise less than three times a week, start to exercise more. Some of the best exercises for bone are walking, jogging, dancing, lifting weights, or any other weight-bearing activity. Check with your doctor before starting any new exercise program. Quit or reduce smoking. Ask your pharmacist…
Can I use soy beverages as an alternative to milk? Did you know…
Fortification of soy beverages is optional. According to the Food and Drugs Act (1), processors may choose to manufacture soy beverages without any fortification. If they choose to fortify, the level of fortification must be equivalent to the level of these nutrients found in milk. There are two options for…
Are milk products high in fat or calories? Ideas for action
Select lower fat milk products more often. These include 2%, 1% or skim milks, 2%, 1% or fat-free yogurts, and cheeses made from partly skimmed milk (with 15-20% Milk Fat (M.F.)). Substitute milk for cream in recipes. Substitute light sour cream (5% or fat-free) or plain yogurt for regular sour…
I’m watching my cholesterol levels. Can I still have milk products? Ideas for action
If you are concerned about heart disease, consult your physician to determine if you are at risk. If you are at risk, consider all contributing lifestyle factors: smoking, exercise, alcohol, dietary fat and body weight. Follow the recommendations provided in Eating Well with Canada’s Food Guide. Choose skim, 1% or 2%…
I’m lactose intolerant and can’t drink milk. Did you know…
People who are lactose intolerant do not produce enough lactase, the enzyme required to digest the milk sugar, lactose. Undigested lactose remaining in the small intestine is acted upon by the natural intestinal bacteria. This may result in bloating, diarrhea, gas and abdominal cramping.Lactose intolerant people should experiment to determine…
I’m lactose intolerant and can’t drink milk. Ideas for action
Drink milk in small amounts (up to 1⁄2 cup at a time) spread throughout the day (1, 2). Eat hard aged cheeses such as Swiss, gouda, parmesan and cheddar cheese. They contain very little lactose (2). Eat yogurt. The bacteria in yogurt help to digest the lactose (1, 3). Drink milk with…