Health Beat - Winter 2017 - 4
Think beyond dairy to get the
calcium your body needs
or generations, we've been told that building strong bones
was as easy as drinking a few glasses of milk each day.
However, recent research suggests that milk might not be
as effective at preventing fractures as we once thought.
Isabel Maples, a dietitian and spokeswoman for the Academy
of Nutrition and Dietetics, says the group's recommendations
"The majority of the science," Maples says, "suggests that people
should be consuming more dairy-not less-to get key nutrients like
calcium and vitamin D that support bone and overall health."
However, some people might not be able to consume enough dairy to
hit the recommended targets. Here are some nondairy sources to try:
DFortified nut milks and orange juice. These drinks might contain
as much-or more-calcium as milk.
DGreen, leafy vegetables. Kale, collard greens, broccoli and bok
choy are excellent options for calcium and magnesium, a key nutrient
for bone strength and density. "Cooking these foods condenses
more nutrition into each serving," Maples adds.
DFortified breads and cereals. These are fortified with
calcium and vitamin D, which helps the body absorb calcium.
DFish canned with bones. Canned salmon and sardines are
convenient, protein-rich sources for calcium and vitamin D.
DBeans. "White beans and edamame are both good
sources of calcium and magnesium," Maples says.
"And don't forget foods like tempeh and
DNuts and seeds. Almonds and sesame
seeds-as well as foods made with them,
such as almond butter or tahini-are
great for boosting calcium
and magnesium. 1
with White Beans
Short on cook time but long on flavor,
this chili is jam-packed with meat, beans,
hominy, corn and green chili. It's also a good
source of vitamins and minerals, including
15 percent of your daily recommended
intake of calcium.
1½ pounds boneless, skinless chicken
breasts, cut into ¾-inch dice
1 tablespoon chili powder
1 teaspoon ground coriander
1 teaspoon ground cumin
½ teaspoon salt
¼ teaspoon ground cayenne
2 tablespoons vegetable oil
1 yellow onion, cut into ½-inch dice
1 poblano or pasilla chili, cut into
2 cloves garlic, minced
3 cups reduced-sodium chicken broth
2 15-ounce cans small no-salt-added
white beans, drained
1 15-ounce can white or yellow hominy,
1 8.75-ounce can no-salt-added
1. In a medium bowl, combine chicken, chili
powder, coriander, cumin, salt and cayenne.
2. In a large saucepan or small stockpot over
medium-high heat, warm oil. Add chicken
mixture and cook, stirring occasionally,
until lightly browned, about 5 minutes. Add
onion, chili and garlic and cook, stirring
occasionally, until lightly browned, about
2 minutes. Add broth, beans, hominy
and corn, and bring to a boil. Reduce to a
simmer, cover and cook until chicken is
cooked through, about 10 minutes.
Makes 6 servings (about 1²/³ cups
FIND more sources of calcium and vitamin D at nof.org/calcium
Nutritional information per serving:
485 calories; 8.5 g total fat; 43.1 g protein;
60.8 g carbohydrates; 65 mg cholesterol;
708 mg sodium; 18.7 g dietary fiber.
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