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Be Good to Your Bones in The New Year

Insider's Viewpoint: Karen Hawkins, DECA

Now that the hustle and bustle of the holidays is over, moms, it’s time to bring in the New Year with a little gift for you. We moms often think of ourselves last when it comes to taking care of those we love. Yet, taking care of ourselves is one of the greatest ways to care for those we love. Many women do not get enough calcium in their diets, so here are some ideas to help you get the calcium your bones need.

Get your calcium everyday
Federal guidelines suggest that women under age 50 should consume 1,000 milligrams of calcium a day, the amount found in three or four glasses of milk. Not getting enough calcium can increase your risk of developing osteoporosis, increasing risk of broken bones. Studies also suggest that not enough calcium in your diet may make you moody if you suffer from premenstrual syndrome. Eating and drinking foods high in calcium may help prevent the moodiness which can be really helpful after the holiday season is over.

Instead of milk
For those who do not drink milk or eat cheese – or who just want something different – there are other foods that have some calcium. Many of them are great for snacks, such as a quarter cup of sesame seeds, one ounce of almonds, or one cup of fortified orange juice – all good for your bones.

Food
Black beans, 1 cup
Navy beans, 1 cup
Fortified cereal, 1 cup
Edamame, cooked, 1 cup
Spinach, cooked, ½ cup
Bok choy, ½ cup
Kale, cooked, 1 cup
Soy milk, fortified, 1 cup
Orange juice, fortified, 1 cup
Amount of Calcium
46 milligrams
126 milligrams
300 milligrams (varies)
98 milligrams
146 milligrams
80 milligrams
180 milligrams
400 milligrams
300 milligrams

Go for the calcium salad
Ingredients:

  • 2 cups fresh baby spinach, steamed
  • 1 cup edamame, cooked
  • ½ cup black beans
  • 1 medium orange, cut up
  • 1 ounce almonds
  • ¼ cup calcium fortified orange juice mixed
  • 2 tablespoons grated parmesan cheese
  • 2 tablespoons balsamic vinegar
Directions:
Toss it all together and eat to get about 500 milligrams calcium in a light, healthy meal.

Lt. Col Karen Hawkins, MA, RD, LD
Dietitian
DECA

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