Diet Tips

Here are some diet tips that will help keep you on track and on time for goal weight.

Aug 19, 2019 Tip

We need calcium to build bones, help muscles contract, regulate our heart beat, help with blood clotting, and help with the nervous system.  All these functions are important to our health.  It is necessary to make wise food selections to meet our calcium needs, otherwise the body obtains calcium from our bones.  As the body takes calcium from bones, the bones become more porous and fragile (increasing the risk of osteoporosis).  Too much calcium (more than 2500 mg/day through supplements) over a long period of time can harm kidney function.  Excess can also interfere with iron and zinc absorption.  Adults age 25 to 50 need 1000 mg/day.  Experts feel an intake of 1200 mg/day is adequate for adults over 50 years of age.

The best sources for calcium are dairy foods (milk, cheese, yogurt), fortified foods, leafy green vegetables (broccoli, kale), canned fish with the bones, and tofu made with calcium sulfate.  Another good way to obtain calcium is through Diet Center’s Cal-Mag, which contributes 80% of the RDA (taking 4 tablets daily).  Also, Diet Center’s Gold Premium Hot Cocoa Flavored Drink is an excellent source of calcium. Selecting good calcium sources can help you keep your bones strong and maintain a healthy body!