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Our Lady of Weight Loss

Our Lady of Weight Loss

Eat This: Super Foods w/ Calcium and Vitamin D

Our Lady of Calcium by Janice Taylor, Self-Help / Weight Loss Artist

Given the amount of contrasting talk ‘out there’ about the relevance of taking vitamin D and calcium supplements, I thought it useful to list what foods are ‘heavy’ in Calcium and vitamin D.

First, an important word from the New York Times
… “The United States Preventive Services Task Force, an influential group that recently recommended against routine P.S.A. tests to detect prostate cancer, issued a draft statement on Tuesday recommending that healthy postmenopausal women should not take low doses of calcium or vitamin D supplements to prevent fractures.”

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Further, Dr. Ethel Siris, who directs Columbia University’s osteoporosis center, said she and other osteoporosis experts already knew the supplements did not prevent fractures. “That’s why when a patient with osteoporosis says, ‘I will just take calcium and vitamin D,’ we say, ‘That’s not enough.’ ” (Source: New York Times)

And now …
… Foods that contain calcium and vitamin D from “Best Bones Forever

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“For strong bones, girls need plenty of calcium and vitamin D and lots of physical activity every day.  The amount of calcium in a food may be a little more or a little less than what is listed on this chart. This is because different brands sometimes have slightly different ingredients. Check the food label to see how much calcium is in the food.  Aim for 1,300 milligrams or 130% of the % Daily Value (%DV) every day. Add it up!  Foods with the star icon in front of them may also be fortified with vitamin D. Check the label!”

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Food Portion Milligrams
Milk
star Fat free 1 cup 306
star Lactose reduced, fat free 1 cup 300
star1% low fat 1 cup 290
Yogurt
starPlain, fat free 8 ounces 452
starFruit, low fat 8 ounces 343
starFrozen yogurt, vanilla, soft serve 1/2 cup 103
Cheese
starPasteurized process Swiss 2 ounces 438
Ricotta, part skim 1/2 cup 335
Pasteurized process American 2 ounces 323
Mozzarella, part skim 1.5 ounces 311
Fortified foods
starSoy drink with added calcium 1 cup 368
starOrange juice with added calcium 1 cup 300
starTofu with added calcium 1/2 cup 253
starCereal with added calcium 1 ounce 236-1043
starCereal bar with added calcium 1 bar 200
Bread with added calcium 1 slice 100
Whole-grain tortilla with added calcium 1 tortilla 40
Vegetables
Collards, cooked from frozen 1/2 cup 178
Kale, cooked from frozen 1/2 cup 90
Bok choy, cooked from fresh 1/2 cup 79
Broccoli, cooked or fresh 1 cup 61
Other foods
Soybeans, green, cooked 1/2 cup 130
White beans, canned 1/2 cup 96
Almonds, dry roasted 1 ounce 75

 

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Bottom Line:  Educate Thyself!  Read the labels!!  Be proactive; be healthy!
Spread the healthy word … NOT the icing!

Janice
dictated by not read by
Our Lady of Weight Loss, the patron saint of permanent fat removal

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