Transcript Calcium and Healthy Snacks

CALCIUM AND
HEALTHY SNACKS
Olivia Wagoner
November 29, 2012
OVERVIEW
 Calcium overview
 Calcium rich snacks
 Benefits of snacking
 Healthy Snack options
WHAT IS CALCIUM
 Most abundant mineral in your body
 Important for building and maintaining strong bones and teeth
 Prevents osteoporosis
 Your body needs to help absorb calcium:
 Magnesium
 Phosphorus
 Vitamin D
 Vitamin K
 Vitamin D
 Maintains calcium and phosphate concentrations to help bone mineralization
 http://www.youtube.com/watch?v=QFejbmsjcWg
FUNCTION OF CALCIUM
 Building strong bones and teeth
 Blood clotting
 Sending and receiving nerve signals
 Squeezing and relaxing muscles
 Releasing hormones and other chemicals
 Keeping a normal heartbeat
CALCIUM DEFICIENCY
 Individuals at risk for calcium
deficiency
 Postmenopausal women
 People who consume large
amounts of caffeine, alcohol or
soda
 People who take corticosteroid
medications
 Diseases: Crohn’s, celiac, intestinal
surgeries
DISEASES RELATED TO LOW CALCIUM
 Osteoporosis
 Hypoparathyroidism
 Premenstrual Syndrome
 High Blood Pressure
 Obesity and weight loss
 High Cholesterol
 Rickets
 Other: smoking, colon cancer
LACTOSE INTOLERANCE
 Start out with small lactose-containing foods and slowly increase to
your tolerance level
 Whole-fat dairy products may slow the rate of digestion (high in
calories)
 Yogurt, kefir and buttermilk may help digest lactose (live active
cultures)
 Enjoy lactose-free, calcium rich foods
 Dark-green leafy vegetables and calcium-fortified products (juice, bread, cereal)
FORMS OF CALCIUM
 Calcium citrate
 Easily absorbed and digested in the
body
 Low in calcium carbonate
 Do not take with aluminum-
containing antacids
 Calcium carbonate
 Less expensive and contains more
elemental calcium to be absorbed
 Requires stomach acid to be
absorbed, so take with orange juice
PRECAUTIONS
 Only take supplements with permission from a doctor
 Calcium intake should not exceed 2,500 mg per day
 Side effects: constipation, stomach discomfort, nausea, vomiting,
increased urination, kidney damage, confusion and irregular heart
rhythm
 People with hyperparathyroidism should not take calcium supplements
 Do not take supplement with medications (diuretics, anti-seizure
medications, antibiotics, estrogens, corticosteroids, blood pressure
medication
RECOMMENDATIONS
 Children
 1-3 years: 700 mg/day
 4-8 years: 1,000 mg/day
 9-18 years: 1,300 mg/day
 Adults
 19-50 years: 1,000 mg/day
 50-70 years:

Men: 1,000 mg/day

Women: 1,200 mg/day
 Pregnancy/Breastfeeding
 14-18 years: 1,300 mg/day
 19-50 years: 1,000 mg/day
 Too much calcium
 Cause constipation
 Problems with iron and zinc
absoprtion
CALCIUM IN FOOD
 Cheese (parmesan, cheddar, American, mozzarella, feta)
 Milk
 Yogurt
 Tofu
 Smaller amounts found in: almonds, broccoli, cabbage, dark leafy greens,
mustard, kale, hazelnuts, salmon
 Fortified foods: juices, soy milk, rice milk, tofu, cereal
COOKING
 Ways to make sure you receive or absorb the calcium in your diet:
 Cook foods in a small amount of water for the shortest possible time to keep more
calcium in the foods you eat
 Be careful about what you eat with calcium-rich foods.
 Some fibers (wheat bran and foods with oxalic acid such as spinach and rhubarb) can
bind with calcium and prevent it from being absorbed
HOW TO FIND CALCIUM IN
YOUR FOODS
CALCIUM CONCLUSIONS
 Get enough Vitamin D
 Get up and move
 Eat a balanced diet
 Aim for a healthy weight
 Do not smoke and go easy on
alcohol
SNACKING
BENEFITS OF SNACKING
 Snacking is an important part of your diet
 Provides energy during the day and for exercise
 Prevents you from overeating during mealtime
WHAT MAKES A HEALTHY SNACK?
 Read the nutrition facts label
 If half of the calories are from fat – AVOID
 Watch the portion size (100 calories)
 Choose low-fat and low-sugar, high fiber snacks
 Drink plenty of water
 Aim for fruits, vegetables, whole grains
 Naturally sweetened foods are better than foods/drinks containing
added sugar
 GOAL: a carbohydrate + a protein
MORE TIPS…
 Put snacks in a small plastic container so that they are easy to carry and
are already measured out
 Plan ahead and take your own snacks
 Save money
 Healthier
 Keep junk-food out of your house
 Enjoy an unhealthy snack once in a while:
and Moderation
 Replace the candy dish with a fruit dish
 Portion out snacks before eating
(while watching TV)
Balance
HEALTHY SNACKS
Calorie Free
Very Low-Calorie
 Salad greens
 5 saltine crackers
 1 cup raw vegetables
 2 cups air-popped popcorn
 Diet Jell-O
 3 graham crackers
 1 rice cake
 ½ small banana
 1 oz. low-fat cheese
 1 medium piece of fruit
 ½ cup sugar-free pudding
Low-Calorie
 Toasted English muffin with jelly
 1 cup cereal with ½ cup skim






milk
Non-fat cottage cheese with
fruit
½ cup sugar free ice cream
Large frozen banana with 1 T
peanut butter
8 oz. low-fat yogurt
Mini pizza: ½ bagel with cheese
and tomato sauce
Small tortilla with melted
cheese and salsa
Your Turn!
What is your favorite snack?
What snacks would following
the carbohydrate and protein
guideline?
RECAP:
http://www.youtube.com/watch?
v=Pf67TlFRQws
TEST YOUR KNOWLEDGE!
 What mineral/vitamin is NOT needed to help calcium absorb?
 Magnesium
 Potassium
 Phosphorus
 Vitamin D
 What is a recommended way to put a snack together?
 Carbohydrate foods
 Carbohydrate + Fat
 Fat + Proteins
 Carbohydrate + Protein
 TRUE or FALSE: Calcium citrate is the best absorbed calcium form.
QUESTIONS???
REFERENCES
 http://www.umm.edu/altmed/articles/calcium-000290.htm
 http://www.nlm.nih.gov/medlineplus/ency/article/002412.htm
 http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000338.ht
m
 http://www.ucsfhealth.org/education/healthy_snack_ideas/index.html
 www.eatright.org