Keep Bones Healthy; Consume Some Calcium

There’s a connection between those celebrity milk mustache ads and bone health. It’s a reminder that calcium should be on everyone’s dietary agenda, but it’s especially important for women.

If you’re female, osteoporosis may be in your future. Studies show one out of every two women will have an osteoporosis-related fracture during her lifetime.

And that milk “moo-stache” can mean something. Dairy products are your best source of calcium, the mineral that helps build and maintain bone. It’s recommended that women consume about 1,500 milligrams of calcium each day to maintain their bones.

More than just milk, your overall diet can help with osteoporosis prevention. The amount of sodium and protein you consume, for example, affects how much calcium is excreted from the body. A woman consuming low amounts of sodium and protein in her diet may require only 400 milligrams of calcium in a day. On the other hand, high intakes of sodium and protein - which is common in our society - may need to be balanced with 2,000 milligrams of calcium.

There are lots of other factors that affect calcium balance, such as exercise, caffeine and hormones.

A woman’s body builds bone until about the age of 30. The more bone you have by then, the more you retain as you get older.

With hormonal changes, such as at menopause, women start to lose bone density. You’re at greater risk for a bone fracture.

So get some calcium in your diet. Fix yourself this bean-and-vegetable medley, with cheese, and reach for a tall glass of skim milk.

Tomato Chili Bean Skillet

From “Pasta Beans & Rice” (The Pillsbury Co., 1997).

1 (1-pound) package frozen vegetables and pasta, garlic flavored

1 (15-ounce) can red kidney beans, drained and rinsed

1 (14.5-ounce) can diced tomatoes, undrained

1/2 to 1 teaspoon chili powder

2 ounces (1/2 cup) shredded Cheddar cheese

In large skillet, combine all ingredients except cheese. Bring to a boil. Reduce heat; cover and simmer 5 to 8 minutes or until vegetables are crisp-tender, stirring occasionally.

Remove skillet from heat. Sprinkle with cheese. Cover; let stand until cheese is melted.

Yield: 3-4 servings.

Nutrition information per serving: 420 calories, 15 grams fat (32 percent fat calories), 54 grams carbohydrate, 18 grams protein.

, DataTimes MEMO: The goal of Five and Fifteen is to find recipes where you can do the shopping in five minutes and the cooking in 15. Merri Lou Dobler, a registered dietitian and Spokane resident, welcomes ideas from readers. Write to Five and Fifteen, Features Department, The Spokesman-Review, P.O. Box 2160, Spokane, WA 99210.

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