easier to have a fracture.
Don’t forget vitamin D, which helps the body absorb calcium, and Vitamin D comes from fortified dairy products, egg yolks, salmon, tuna and other foods. Want an easier and cheaper way to get Vitamin D? Go in the sun! Try to be active outside for 30 minutes a day. Take a walk down the street or do yard work. We need to make sure we stay on top of our Vitamin D intake as it plays a large role in utilizing our calcium!
What have we learned from today?
1) Find ways to eat calcium! 8 oz. Fat Free Milk, Low Fat cheese, Low Fat yogurt
2) Be active outside in the sun to help your Vitamin D levels!
I have included a recipe that I found which is rich in calcium and low in calories. It is easy and makes for a light breakfast or dessert! The frozen or canned pineapple chunks are a cheaper alternative to buying fresh. I would recommend only having one of the fruits you buy be frozen/canned, and the other fresh because canned products have more sugar and we don't need that! If you do not like either of these fruits you can substitute them out for ones that you do enjoy, ladies!
~ Pineapple Raseberry Parfait~
 |
| www.intelihealth.com |
Ingredients
- 2 8-ounce containers (2 cups) nonfat peach yogurt
- 1/2 pint fresh raspberries, (about 1 1/4 cups)
- 1 1/2 cups fresh, frozen or canned pineapple chunks
Preparation
- Divide and layer yogurt, raspberries and pineapple into 4 glasses.
Per serving: 109 calories; 0 g fat (0 g saturated fat, 0g mono unsaturated fat); 2 mg cholesterol; 23 g carbohydrates; 5 g protein; 3 g fiber; 58 mg sodium; 113 mg potassium
During week one of the program, we all met up at the grocery store, met the registered dietitian, and started learning some quick facts about reading a nutrition label! I wanted to share one with you guys that I did not know. Did you know that what it says on a food label is just in servings and not the entire bag? For the entire bag or container you have to multiply the numbers they give you by the amount of servings in the whole bag! I was SO surprised!
ReplyDeleteAlso, we learned about how important it is for us women to make sure we are getting enough calcium in our diet. I had no idea it was so important. I mean I feel fine every day, and my bones do not hurt so I did not see a problem. Then the dietitian told us about how though we may seem fine, if we do not keep up our calcium, as we continue to age it is much easier for us to fall and fracture something. I for one do not want to fall, and my kids have to take me to the hospital. I am definitely going to try to have a glass of fat free milk (because she explained how whole milk has a lot of fat and we should opt for the fat free or low fat) a day!