Keep these convenient foods in your
kitchen to help your bones stay strong.
BY EDIE SH AW -EW A LD , R.D.
a
s many as half
of all women
and a quarter
of men older
than
50
will
break a bone
due to
osteoporosis, according to the
National Institutes of Health.
From childhood to adulthood,
the boys, girls, men, and women in
your family need calcium to help
maintain strong bones. Calcium
seems to be more easily absorbed
when eaten in food, so here are
items to stock up on to ensure a
plentiful intake of this vital mineral.
Some people may still need
supplemental calcium and other
vital nutrients, so ask your doctor.
SOY MILK
Fortified soy beverages can be
excellent sources of calcium and
vitamin D. Try Silk Soymilk plain,
chocolate, or vanilla, all of which
come in single-serving containers
for an on-the-go snack or to fit
easily in a lunch bag.
SINGLE-SERVING CHEESE
These add protein and calcium to
your lunch or snack. Cheese can be
a high source of saturated fat, so
single-serving portions are a great
way to control intake while
maintaining the benefits. Try
Sorrento Plus High in Calcium and
Vitamin D, Light Mini Babybel, or
Swiss Knight Gruyere Cheese.
healthy you
FAM ILY HEALTH
Bone Boosters
These Bones
Are Made For
Walking
One of the many reasons to walk for exercise is
that weight-bearing activities help you maintain,
or even increase bone mass, especially if you
start early in life (tell your teenagers). Aim for an
hour on most days of the week.
Keeping on track with your walks just got
easier with the release of the
B etter H o m es and
G ard en s
Mile Marker, our new online walking
tool. This free interactive tool logs your steps,
minutes spent walking, miles, and calories
burned as you work toward the goals you’ve
entered. With Mile Marker, it’s easy to map
routes, coordinate with walking partners, and
even take part in fun walking challenges. Sign up
at
BH G .com /m ilem arker.
YOGURT
The healthiest choice is plain
low-fat yogurt with live active
cultures. Add fresh or frozen fruit
or unsweetened applesauce with a
dash of cinnamon. If convenience
is critical, try Dannon Activia,
which has the added benefit of
bifidus regularis, a healthy
bacteria for good digestive
health, or Yoplait Light Yogurt,
one of the few yogurts fortified
with Vitamin D.
NUTRITIONAL DRINK MIX
For a speedy breakfast, mix a
package of Carnation Instant
Breakfast with low-fat milk to get
500
mg of calcium and
21
other
vitamins and minerals.
ALMONDS
Bet you didn’t know that a handful
of almonds can contribute to your
daily calcium intake. Studies have
also shown that a small snack of
almonds can combat hunger to
prevent overeating. Place a small
handful of almonds in an airtight
plastic bag and store in your purse
or your desk drawer at work.
MINERAL WATERS
Add a bottle of mineral water to
your meal whenever your budget
allows. These waters have no
calories, and just one cup can
supply approximately
100-150
mg
calcium, which adds up over time.
There’s Perrier, of course, but also
try other brands such as San
Faustino or Gerolsteiner.
212 MAY 2009 BETTER HOMES AND GARDENS
PHOTO: JUPITER IMAGES
