Week of: March 24, 2002
"C" IS FOR CALCIUM
Do you know which nutrients are important for bone health? Or which foods contain calcium? If not, nutrition professionals are here to help you get on track. March is Nutrition Month and this year's theme is "The ABC's of Healthy Eating." "C" is for calcium.
A healthy lifestyle throughout your life, including a calcium-rich diet, is important to build and maintain strong bones and to prevent osteoporosis. Osteoporosis is a disease that makes your bones weak and brittle and increases your risk of fractures.
How much calcium do you need? Following Canada's Food Guide to Healthy Eating and having an intake of 2-4 servings of Milk Products per day helps most people meet their calcium requirements. The best sources of calcium and other bone building nutrients are dairy products like milk, cheese and yogurt. Other foods that contain calcium include calcium-fortified food beverages, tofu made with calcium sulfate and salmon with bones.
Calcium is not alone! Calcium works together with four other nutrients to help make strong and healthy bones and teeth. Each of these nutrients has a role, and can be found in a variety of foods:
- Phosphorus is a major part of bones and teeth. Food sources include milk, cheese, yogurt, peanut butter, meat and poultry.
- Magnesium helps keep bone and minerals in balance. Food sources include milk, meat, bananas, legumes and leafy green vegetables.
- Vitamin D increases the amount of calcium and phosphorus your body absorbs. It helps to place these nutrients in the bone. Vitamin D is made by your body through the action of sunshine on your skin in the summer months. In the winter months it is important to get vitamin D from food sources including fortified milk, eggs and margarine.
- Fluoride helps to form strong bones and teeth. Sources include fluoridated water and foods grown or cooked in it, as well as canned fish with bones.
Do you need to take supplements? It is best to choose a variety of calcium- rich foods to meet your daily needs. However, if you have lactose intolerance, allergies to dairy products or follow a strict vegetarian diet, you may not be getting enough calcium. If you think you may need a calcium supplement, you should discuss this with a Public Health Nutritionist or Registered Dietitian.
Help keep your bones healthy by eating a wide variety of foods from Canada's Food Guide to Healthy Eating. If you need help with healthy eating, visit the web site at http://www.dietitians.ca/eatwell.
WRITTEN BY THE PUBLIC HEALTH NUTRITIONISTS OF SASKATCHEWAN
Originator: Renee Lesy, Dietetic Intern for Sheila Gosselin and Naomi Shanks
References:
"Building Better Bones, A Guide to Active Living," Osteoporosis Society of Canada.
"Calcium For Life. Are you on the right track?," Dairy Bureau of Canada, March 1999.
"Dem Bones, Dem Bones! Foiling the Silent Thief," Dairy Bureau of Canada. February 1999.
Lynn Robin, 2002 National Nutrition Month Manual.
