4 Easy Nutrition Fixes
3. Go Crazy for Calcium
You need the calcium equivalent of three glasses of milk every day to help ward off osteoporosis. However, most people consume only about three-quarters of the recommended 1,000mg daily. To prevent fractures and avoid becoming a hunched-over old lady, try these tips:Drink milk.
At Starbucks, order a grande nonfat latte -- you'll get 45 percent of your daily calcium requirement for only 160 calories. Or make a frappuccino at home by whipping nonfat milk, coffee, ice, and a drop of hazelnut or almond flavoring in a blender, suggests Sass. Non-coffee drinkers can start the day with a smoothie made from milk, yogurt, or calcium- and vitamin D-fortified soy milk and fruit, recommends Lisa Young, PhD, RD, an adjunct professor of nutrition at New York University.And cook with it too.
Prepare instant oatmeal with nonfat milk instead of water. Do the same with canned condensed tomato soup, and add a handful of edamame (boiled green soybeans, which have 130mg calcium per half cup). Also, try adding nonfat dry milk powder to prepared pancake batter.Think high in calcium but low in fat.
Sprinkle mini chocolate chips or shredded coconut on top of low-fat yogurt to make your own sundae. Or enjoy some fresh mozzarella, which has less fat than hard cheeses, especially if made from part-skim milk.Look beyond the dairy case.
"Some fruits and vegetables contain calcium, including rhubarb (105mg per cup), turnip greens (104mg per cup), broccoli (43mg per cup) and spinach (30mg per cup)," says Young.
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