|
|
   
Nutrition: Be in the Know
Videos
Featured Articles:
Calcium Top
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.
A Delicious Way to Add Iron to Your Diet Top
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 Top
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.
Cut Out the Cola Top
You’ve heard the warning that soft drinks sweetened with high-fructose corn syrup will sabotage your diet. And as part of your weight loss plan, you probably eliminated soda and began drinking more water and our thirst-quenching Fruit Drinks—like our delicious Cranberry Grape, Mixed Berry, or Pineapple Apricot drinks. Now, new findings from a recent research study will make you very happy that you did.
Research has found that cola may be tied to lower bone mineral density, a risk factor for osteoporosis, especially in older women. Bone mineral density refers to the mineral density, such as calcium, in one’s bones and helps determine their overall strength. When bones become lighter, less dense, and more porous, there is an increased risk of fracture. The research study, conducted by Dr. Katherine Tucker from the USDA Human Nutrition Research Center on Aging at Tufts University, compared the bone mineral density of more than 2,500 men and women. Researchers found that for women in the study, cola consumption was strongly linked to lower bone mineral density in their hips, no matter what kind of cola a woman drank on a regular basis. However, there was no link between cola and bone strength for men.
Dr. Tucker notes, “Everyone should realize that what you eat has potential to affect your bones. Women concerned with osteoporosis may want to steer away from frequent consumption of cola until further studies are conducted.” The 12g of protein in our 60 calorie serving Fruit Drink also keeps your bones healthy, as recent research shows protein can actually slow down the bone loss that leads to osteoporosis.
Am J Clin Nutr 2006; 84(4):936-42
Avoiding High Sodium Top
Sodium is an important part of our diet, but over consumption can lead to health problems. High sodium contributes to high blood pressure that puts you at risk of heart disease, a heart attack or a stroke. The risk is doubled in adults who are obese compared to those who are a healthy weight. The American Heart Association recommends an intake of less than 2,300mg a day.
Dining Out.If you don’t know how much sodium is in each dish it can be difficult to avoid high sodium meals. Instead of choosing a non-fast food restaurant or buffet style restaurants, go to a restaurants who cook to order. This way, you can ask to have your meal prepared without salt. Most places will accommodate your needs. To review sodium content of popular menu items check out www.healthdiningfinder.com.
Fast Food. Most fast food restaurants have their nutrition information available. Research their nutrition information online before you go, it will give you a chance to make knowledgeable lower sodium choices.
Cooking at Home. When you make your own meals, you have the most control over your sodium intake. Cook without salt and add it at the end when you are ready to eat, you will use much less. Be sure to leave the salt shaker off the table when eating and try buying less prepackaged and process foods. If you don’t feel like cooking a meal, you don’t have to go out or order out, enjoy a Chocolate or Vanilla Pudding Shake; it’s delicious, easy to make and low in sodium.
Sources: www.health.com, www.surgeongeneral.gov, www.americanheart.org
Understanding Good and Bad Cholesterol Top
You know high cholesterol spells trouble for your heart. But do you really know your own cholesterol counts and how they compare to healthy levels? According to the American Heart Association, healthy cholesterol levels look like this:
| Total |
Less than 200 mg/dL |
| LDL |
Less than 100 mg/dL
Less than 130 mg/dL
Less than 160 mg/dL |
| HDL |
50 mg/dL or higher |
| Triglycerides |
Less than 150 mg/dL |
If your cholesterol counts don’t fall in the healthy range, you need to change your lifestyle and get your numbers under control before they control you.
|