NUTRITION NEWS

January 1999

VOLUME 10 ISSUE #9

NUTRITION NEWS...

CALCIUM IS ESSENTIAL IN YOUR DIET...

Calcium is the main mineral in bones and teeth. It also helps to regulate body processes such as blood clotting and muscle movement. Surveys show that many older adults, especially older women, do not get enough calcium. Perhaps this is a reason why so many women over 65 have weak and brittle bones that fracture easily. Eating foods rich in calcium will help ensure an adequate intake. The best source of calcium among foods we commonly eat are dairy foods such as milk, cheese, yogurt, and ice cream. Fish that are eaten with their bones including canned salmon, sardines and smelt, are also good sources. Leafy greens, legumes and grain products tend to contain a smaller and more variable supply.

To help meet calcium requirements, drink at least two glasses of whole or low fat milk each day. Better yet, select a combination of foods from the table below to provided about 1,000 total milligrams (mg) of calcium each day.

A CALCIUM COUNTER

400 mg

3 1/2 oz sardines with the bones

8 oz plain, lowfat yogurt with added solids

300mg

1 cup skim, lowfat or whole milk

1 cup buttermilk

4 oz of tofu processed with calcium salts

1 cup baked custard

200 mg

1/4 cup instant, nonfat milk

1 oz cheese

1 cup ice cream or ice milk

100 mg

3/4 cup lowfat cottage cheese

3 1/2 oz oysters or shrimp

1/2 cup cooked turnip or collard greens

4 oz tofu

1/13 cup cooked navy, pinto or great northern beans

US Department of Agriculture, 1985

How much is a milligram (mg)?

Imagine that 1,000 grains of table salt are in 1/4 teaspoon, which weighs one gram. Each grain of salt would then weigh one milligram.

Written by Gayle Allemen MS, RD

Did You Know...

The rate of tooth decay has a tendency to increase as a person gets older.

Good oral hygiene and dental care is valuable to the health and well being of older people, yet many senior adults have significant dental problems. Many of these problems could be removed or improved through simple care and competent help from a dentist

The basic elements of good oral hygiene include proper cleaning of teeth and basic care and occasional adjustments of dentures.

For more information concerning the proper care of teeth and dentures, request one copy of the Age Page issue entitled, Taking Care of Your Teeth, which is available at your local extension office.

Food Stamp Savvy...

My food stamps benefits have been discontinued.

What can I do?

If your application is denied or not acted upon within a reasonable time period, or after approval your benefits are subsequently reduced or discontinued, or if you believe the food stamp office has not followed the food stamp laws and regulations properly, you may ask for a hearing. Your Department of Welfare or Family Service Case Worker will help you file an appeal.

SUPER FOODS YOU SHOULD EAT!!!

Sweet potatoes, a nutritional all-star -- one of the most nutritious vegetables you can eat. They are loaded with carotenoids, vitamin C, potassium and fiber.

Broccoli, lots of vitamin C, carotenoids, and folic acid

Spinach and kale, loaded with vitamin C calcium, iron, fiber and carotenoids. Nutrition Action Healthletter

RECIPE RECITAL...

RAMEN NOODLE STIR FRY

SERVES 2

1 package ramen noodle soup

2 cups boiling water

1 1/2 teaspoons margarine/oil

1 carrot cut up

1/4 cabbage wedge cut up

1 seasoning packet from ramen

1 cup left over chicken, pork or beef

Directions

1. Break up noodles and place in bowl. Add boiling water to cover noodles. Set aside

2. Heat oil or margarine in fry pan over medium heat. Add carrots, cabbage and seasoning packet. Cook and stir until vegetables are cooked. Add a little water if needed

Drain water off noodles. Add noodles and meat to vegetables. Cook and stir until hot. Enjoy!!!!!!!!!!!!

SKILLET CORN CHOWDER

SERVES 4

1 Tablespoon oil or margarine

1/2 small onion, cut up

2 cups water

2/3 cup powdered milk

1 (16 ounce) can cream style corn

1/2 tsp. salt

1/2 cup grated cheese

Directions

1. Cook oil or margarine and onions in pan over medium heat.

2. Add water and blend in dry milk powder. Stir well.

3. Add corn and salt. Cook and stir until soup begins to bubble.

4. Add cheese and stir. Soup is ready to serve when cheese melts. DO NOT BOIL.

Washington State Food and Nutrition Council

TIP OF THE DAY...

Here is a quick reference guide in converting teaspoons into tablespoons into cups.

3 teaspoons = 1 tablespoon

4 tablespoons = 1/4 cup

8 tablespoons = 1/2 cup

16 tablespoons = 1 cup

NUTRITION NELLIE

Dear Nellie,

I realize the importance of getting enough calcium in my diet and do drink milk as a source of calcium. There are times when I experience discomfort after I drink milk and wanted to know why this might be happening. Signed,

Uncomfortable Moo-ments

Dear Uncomfortable,

Some adults suffer from gas and stomach cramps after drinking milk. If this occurs, try drinking only small amounts at a time (1/2 cup or so). Drinking milk along with a meal may also help overcome this problem.

Also, yogurt or cheese are usually OK for people who can’t tolerate milk. These foods are also rich sources of calcium. Recently an enzyme called lactase has been made available in grocery stores, when added to the milk, it helps the body to digest the milk better.

Lactose intolerance can occur in people with intestinal diseases. Sometimes it is a side effect of certain medications. Ask your doctor or pharmacist if medication could be the cause. Signed,

Nellie

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