Womens Health And Weight Loss Tip 2 The Importance Of Calcium In A Womans Diet

Womens Health And Weight Loss Tip 2 The Importance Of Calcium In A
Womans Diet

Recently I published an​ article about the​ importance of​ exercise in​ fighting against the​ bone-brittling disease osteoporosis.

There are actually 3 primary factors that may put someone at​ risk for osteoporosis---women in​ particular:

  • lack of​ calcium
  • hormonal deficiency (estrogen in​ particular)
  • lack of​ physical activity

So in​ addition to​ exercise and hormonal factors,​ a​ woman's diet is​ extremely important in​ guarding off this very debilitating condition.

One of​ the​ reason's why we​ do not recommend most traditional diet plans and programs is​ because the​ over-restrictive eating guidelines often eliminate or​ seriously limit the​ consumption of​ some very necessary vitamins and minerals that keep the​ body healthy and strong.

You never want to​ get to​ a​ point where you are sacrificing health merely to​ lose weight. in​ fact,​ any weight loss program
worth half its salt will make sure that the​ recommendations made for your daily diet intake are well balanced and full of​ all the​ nutrients that you need.

The most important time to​ get an​ appropriate amount of​ calcium is​ between the​ ages of​ 14 and 24,​ when peak bone mass is​ obtained. Then after that bone continues to​ develop until about age 35 to​ 40,​ at​ which time the​ bone mass that a​ woman has will strongly determine how much at​ risk she may be
for bone fractures in​ her later years.

The National Institutes of​ Health (NIH) recommends that women intake 1,​000 mg (1g) of​ calcium daily,​ and then increase their daily dosage to​ 1,​500 mg (1.5g) post menopause.

Sadly,​ only an​ estimated 25% of​ women in​ any age group consume the​ recommended daily amount of​ calcium to​ guard against osteoporosis. And when they go on​ diets and weight loss programs,​ they tend to​ consume even less.

Lowfat dairy prodcuts such as​ milk (skim milk is​ a​ better option),​ yogurt,​ and cottage cheese are all excellent sources of​ dietary calcium. For those who are lactose intolerant or​ who wish to​ generally stay away from dairy products,​ non-dairy alternatives fortified with calcium will do as​ long as​ they contined the​ recommended daily allowance (RDA). the​ nondairy product Lactaid added to​ lowfat and nonfat milk may also work to​ help you meet your desired goal.

In your efforts to​ lose weight,​ make sure that the​ weight loss program that you use includes calcium-rich food choices. And if​ it​ does,​ you will need to​ add them yourself. No matter what weight loss program you are on​ or​ what other means you use to​ lose weight,​ here are some good ideas recommended by the​ American Council on​ Exercise (ACE) that you may add to​ your daily diet in​ order to​ get the​ amount of​ calcium you need while you lose the​ weight.

  • Prepare canned soup with skim milk instead of​ water
  • Add nonfat dry milk to​ soups,​ stews,​ and casseroles
  • Add grated lowfat cheese to​ salads,​ tacos,​ and pasta dishes
  • Eat yogurt as​ a​ snack,​ or​ use it​ to​ make low-calorie dressings
  • Choose calcium-rich desserts,​ suhc as​ lowfat cheese and fruit,​ frozen nonfat or​ lowfat yogurt,​ and puddings made with skim milk
  • Drink hot chocolate in​ the​ winter made with skim milk

To YourBestBody,​

Lawrence Cole

Your Lifestyle and Fitness Coach
See this Article at​ YourBestBodyNOW.com

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