Nutrition: Be In The Know

Posted: Apr 01 in Nutrition by Dr. Lazarus

Calcium

Calcium, the most abundant mineral in the human body, has several important functions. More than 99% of total body calcium is stored in bones and teeth where it functions to provide structure. The remaining 1% is found throughout the body in blood, muscle, and the fluid between cells.

Bone undergoes continuous remodeling, with constant resorption (breakdown), and deposition of calcium into new bone formation. The balance between bone resorption and deposition changes as people age. During childhood there is a higher amount of bone formation and less breakdown. In early and middle adulthood, these processes are relatively equal. In aging adults, particularly among postmenopausal women, bone breakdown exceeds its formation, resulting in bone loss, which increases the risk for osteoporosis (a disorder characterized by porous, weak bones).

Do we get enough calcium?
The U.S. RDA for calcium for adults aged 19-50 (except pregnant or lactating women) is 1,000 milligrams per day. There is a widespread concern that Americans are not meeting the recommended intake for calcium. According to NHANES data on dietary intake of selected minerals 1999-2000, average dietary intake of calcium for women aged 40-59 is 744 mg. For women aged 60 years and older, the average intake is 660 mg, only about half of the recommended 1,200 mg Dietary Reference Intake for women aged 50 and older.

How can we get enough calcium? In the U. S., milk, yogurt and cheese are the major contributors of calcium in the typical diet. They contain the greatest amount of calcium per serving and are good sources of protein, Vitamins D, A and B₁₂, and minerals such as phosphorus, potassium and magnesium. A variety of non-fat and reduced fat dairy products are available to give you the same amount of calcium without adding the calories and saturated fat to your diet.

However, those who are lactose intolerant or vegan probably tend to avoid or completely eliminate dairy products from their diets. Luckily, there are a variety of calcium-rich sources that include:

• Fortified cereals and breads
• Fortified soy and rice beverages
• Tofu (with added calcium sulfate)
• Dark greens and leafy greens, such as broccoli, spinach, bok choy and kale
• Salmon and sardines with small bones
• Almonds
• Flour tortillas

Remember, our delicious Pudding Shakes and many of our other products are also excellent sources of calcium (containing 20% of the Daily Value or more) that are very low in lactose and fat. Check with your weight loss counselor for the specific nutrition facts of our products.

Carbohydrates

Your body relies on carbohydrates (including both sugars and starches) as its main source of energy. To provide your body with the most effective fuel, minimize the simple sugars in your diet and include more starches (complex carbohydrates( such as whole grain cereal, pasta, rice, beans and vegetables. These foods usually contain hidden nutrients, such as vitamins, minerals and fiber, and less fat than foods high in sugar.

Try our two new delicious breakfast cereals to start your day off right—Cocoberry and Cinnamon Crisp. Consuming carbohydrates, protein and fiber in the morning will give you energy, keep your appetite in check until the next meal, and may help you to successfully reduce your calorie intake later in the day. Research has shown that eating breakfast is directly related to weight loss being maintained.

Obesity Research Vol. 10 No. 2 February 2002

A Delicious Way to Add Iron to Your Diet

A good food source of iron contributes 10-19 percent of the Daily Value (DV) in an individual serving size. The DV for iron is 18 milligrams (mg) per day for females ages 19–50 (except pregnant or lactating women) and 8 mg/day for men ages 19-50.

Iron is a mineral that functions primarily as a carrier of oxygen from the lungs to the cells throughout the body. According to the World Health Organization, iron deficiency is the number one nutritional disorder in the world. Of the world’s population, as many as 80% may be iron deficient, while 30% may have iron deficiency anemia. Iron deficiency develops over time and usually begins with a negative iron balance, when iron intake does not meet the daily need for dietary iron.

Eating a variety of foods that contain iron is the best way to ensure you are getting an adequate amount. Our delicious new smoothies are an excellent source of iron (20%), high in protein, low in fat and full of other essential vitamins and minerals. Or for a quick and satisfying breakfast on the go, our Crisp ‘n Crunch Breakfast Bars—Cocoa Café and Double Berry—offer rich flavor with a satisfying crunch, and contain 20% of the DV of iron. Adding our smoothies or Crisp ‘n Crunch Bars to your diet, as a complete, nutritious meal or a healthy snack, is a great way to get your daily-recommended amount.

MMWR Recomm Rep 1998; 47:1-29
J Nutr 2001; 131:565S-7S

The Role of Protein in Weight Loss

With all the fuss about high-protein diets, you might wonder how protein really makes a difference when you’re trying to lose weight.

As the body’s "architect," protein plays a vital role in building and maintaining body structures, including muscles, tendons, ligaments, circulatory system, brain, immune system, skin and other organs. These structures need a regular supply of "fresh" protein to build new cells. Unfortunately, when you cut calories to lose weight, you tend to cut protein-rich foods out of your diet. Without protein, your body tissues start to break down.

Taking a closer look, all protein consists of amino acids. When you eat protein-rich foods, your body breaks down the protein into its amino acids and rebuilds them in specific sequences to form the structures it needs. However, your body can’t make nine specific amino acids (called essential amino acids), so it relies on your daily food intake for its necessary supply.

In addition, research has shown that protein-based meals fill you up more than a carbohydrate-based meal. Protein gives food its "staying power" so you’ll feel less hungry.

That’s why our nutritional, protein-rich supplements (such as Crisp ’n Crunch Cinnamon, Peanut and Fudge Graham Bars) play a key role in your weight loss program. Each product provides complete, high-quality proteins, to help ensure you meet your dietary protein needs and helps curb your appetite for better compliance—even when you’re restricting calories.