The Citizen, 1998-06-03, Page 7Nutrition to go for families on the go
By Anne Kennedy
Families are constantly on the
go, juggling different interests and
racing through meal times in order
to get to the next activity. Parents
worry that fast-paced meals may
compromise good nutrition. They
don't have to, according to
members of the Canadian Dietetic
Association.
These experts on food and
nutrition are promoting "Nutrition
to Go," this year's theme for
National Nutrition Month. Here
are some of their mealtime tips.
• Don't leave meal planning to
the last minute. Some advanced
planning can save you time and
money plus result in tastier and
more nutritious meals. Collect
quick and easy recipes.
Cohimodity groups offer free
recipe books.
• Be efficient. When you have
time to cook, make a double or
triple batch. Freeze the extra food
in meal size portions. Remember
to date and label these meals.
Defrost them overnight in the
refrigerator so they will be ready
to prepare when you arrive home.
• Don't be afraid to use frozen
entrées. However, read the label
and select the lower fat version of
these dinners. Frozen entrees
tend to lack calcium, vitamin A,
vitamin C and fibre. Complete
the meal by adding milk and
some raw or cooked yeggies.
• Take full advantage of your
microwave. Eggs, fish and many
vegetables cook in a matter of
minutes using a microwave. The
shorter cooking time means more
nutrients are retained.
• Consider serving breakfast for
dinner! Eggs are versatile and
can quickly be turned into
omelettes, frittatas or pancakes.
• Plan for snacks. When dinner is
delayed or if there is only time to
eat part of a meal, use nutritious
snacks to fill the void. Fruit,
muffins, hard cooked eggs,
vegetable sticks and cereal bars
are portable snacks that pack a
nutritious punch. Avoid going
more than four hours without
food; it plays havoc with your
nutrient intake and your
waistline!
Anne Kennedy is a dietitian with
the Canadian Egg Marketing
Agency.
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THE CITIZEN, WEDNESDAY, JUNE 3, 1998. PAGE 7.
mood •V lealth
Osteoporosis prevention begins early, never ends
For many, it is and elderly wom-
an's disease, but for every two
women affected, one man joins the
ranks.
Osteoporosis, the gradual degen-
eration of bones, afflicts 1.4 million
Canadians over 50 each year, cost-
ing the country billions in health
care.
Factors which increase the risk of
osteoporosis are short stature, small
wrist size, Caucasian or Asian,
heredity, female, aging, smoking,
excessive dieting or high caffeine
and alcohol consumption.
However, there are measures
which can be undertaken as early as
the teen years to prevent or alleviate
the severity of the degeneration,
with reference to the controllable
factors.
"By the time young adults reach
their 20s, they have accumulated
their peak bone mass," says Rachel
Moon, a nutritionist with the
Huron County Health unit.
If there has been a lack of calci-
um intake and a poor exercise regi-
men, the peak may not be attained
and therefore less mass to lose when
the natural aging process begins to
weaken bones.
Throughout one's life, the two
elements of calcium and weight-
bearing exercise are the main com-
ponents in warding off bone loss.
Calcium, the main bone-building
ingredient is found most easily in
dairy products.
Milk, with added vitamin D
assists in the process, making calci-
um more readily absorbed by the
body. A single glass of milk con-
tributes 300 mg/day.
Vitamin D can also be obtained
through sun exposure.
If milk is not a favourite bever-
age, nutritionists suggest incorporat-
ing it into the diet in other ways
such as in baked goods. Cheese and
yogurt are other options.
as bok choy, broccoli, almonds and
kale, are also good sources of calci-
um.
The amount of calcium required
changes throughout one's life,
beginning with less than 300
mg/day of elemental calcium for
babies under one year.
By the time a child reaches the
teenage years, the intake should rise
to 1,300 mg/day. A range of 1,000
to 1,200 mg/day should maintained
throughout adulthood.
Dairy Farmers of Ontario dieti-
cians have also taken up the battle
against this crippling disease with a
fun and educational booklet.
Bone Voyage chronicles a wom-
an's tour of Europe with her aging
mother. Through writing letters to a
friend about her concerns regarding
her mother's osteoporosis,
she gains health and nutri-
tional knowledge.
The booklet is also packed
with tasty recipes, rich in cal-
cium.
As well as a good diet,
exercise plays a major role in
not only building bone mass,
but sustaining it over a life-
time.
By the age of 35, the body
no longer replaces bone as
quickly as it loses it, a natur-
al part of aging.
Though researchers have
found no way to replace all
the lost bone, weight-bearing
exercise such as lifting
weights, carrying groceries or
climbing the stairs helps increase
some mass, thereby lessening or
preventing osteoporosis.
Weight-bearing exercises, ones in
which the weight of one's body is
moved, whether by the legs or arms,
is particularly important for women
who face brittle bones and fractures
at an early age.
While women have increased risk
of developing osteoporosis after
menopause, men are usually not
affected until after the age of 75,
said Moon.
For women, the drastic decrease
in the production of estrogen after
menopause results, for example, in
an eight-fold risk factor for break-
Exercise
helps build
bone mass
ing a wrist, compared to men of the
same age.
This startling statistic can be less-
ened when anyone become more
physically active because move-
ment increases bone mass in those
areas most vigorously moved, stud-
ies show. A runner will have more
bone mass in the legs while a tennis
player will benefit from stronger
arms.
A person at any age can begin to
fight against the disease by taking
part in physical activity for at least
30 minutes each day.
This exercise does not have to be
done all at once, says Moon. It
could be a 10 minute walk in the
morning, one after lunch and again
in the evening.
Even for women who have
already gone through menopause,
increasing activity can slow bone
loss.
years "younger" physiologically,
after one year of twice-weekly, 45-
minute strength training sessions.
Aside from building bone mass,
weight trainers found other benefits
from the activity.
Muscle strength improved from
36 to 76 per cent, balance improved
by 14 per cent and they actually
gained one per cent in bone density.
As well as having less fragile
bones, better balance and strength
may help in the prevention of falls,
a major cause of fractured bones.
For those in the study who did not
exercise, bone density loss amount-
ed to 2.5 per cent with a nine per
cent loss in balance.
To get moving, there are tips
which will help motivate and
inspire, even for the most basic
butter
50 mL
sugar 150 mL
eggs, separated
4
grated lemon
30 mL
peel
all-purpose
75 mL
flour
milk
250 mL
lemon juice 125 mL
salt
Pinch
sifted icing sugar
strawberries for garnish
8
activity of walking.
First, make it a part of the daily
routine. By incorporating small
blocks of time into busy schedules,
it will easier to maintain involve-
ment.
If walking alone is a deterrent,
find a friend to join in. The mutual
motivation will benefit both.
Moderate intensity exercises such
as walking can be undertaken each
day. However, if that regimen is tir-
ing initially, try every other day.
Before beginning, stretching main
muscle groups such as arms, shoul-
der and legs, will help warm up the
body and lessen sore muscles after-
wards. If there are concerns about
becoming physically active, consult
a physician first.
Though walking would seem to
be an instinctive motion, there is a
suggested form. Walk with the
head held upright while relaxing
the neck. Look about 25 feet in
front as a focal point. Shoulders
should be low and relaxed.
Additional benefit can be gained by
pumping the arms at the shoulders.
Any exercise, whether walking,
dancing or aerobics, should be vig-
orous, but not such that one is not
able to talk while doing it.
If pain occurs, stop. It may
require attention.
When undertaking a new sport,
talk to others involved for helpful
hints.
Most of all, enjoy. Taking plea-
sure in any new endeavour can be
both a benefit to the body and soul
as it offers social aspects to time
well spent.
For more information on the ben-
efits of physical activity, call the
Osteoporosis Society at 1-800-463-
6842.
A free copy of Bone Voyage can
be obtained by writing to Nutrition
Communications, Dairy Farmers of
Ontario, 6780 Campobello Road,
Risk factors for
osteoporosis
• Caucasian (white) female
• small build
• family history of osteoporosis
• advancing age (postmenopause)
• sedentary lifestyle
• poor diet (e.g. low in calcium and high
in animal protein, salt, caffeine)
• heavy alcohol use
• smoking cigarettes
• clinical depression
• some drug therapies and
medical conditions.
Stir in flour until just mixed. Add milk and
lemon juice. Stir well.
In another bowl, beat egg whites with salt
until light. Gradually beat in remaining 2 tbsp
(30 mL) sugar. Beat until firm. Fold egg
whites gently into lemon base.
Spoon batter into buttered 8 inch (1.5 L)
baking dish. Place baking dish in a larger pan
of very hot water (to come halfway up the sides
of the baking dish) in a preheated 350°F
(180°C) oven for 40 to 45 minutes. Cake
should be puffed and browned on top and have
a custard sauce-like mixture at the base.
To serve, cut into squares. Lift out of pan
onto serving plate with a wide spatula. Dust
with icing sugar and serve with a strawberry on
the side. SerVe warm or
Preparation time: 20 minutes
Baking time: 40 minutes
Makes: 6 to 8 servings
OSTEO FORMULA was especially
designed for those individuals
who require optimal nutrition in
order to prevent bone loss and/or
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ITAMINS
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1/4 cup
2/3 cup
4
2 tbsp
1/3 cup
1 cup
1/2 cup
Pinch
8
If you don't like to drink milk, incorporate it into
soups, muffins or milk-based desserts like this
luscious lemon pudding cake from Bone Voyage,
a new booklet about osteoporosis prevention
from the Dairy Farmers of Ontario.
Cream butter with all out 2 tbsp (30 mL)
sugar. Beat in egg yolks. Beat in lemon peel.
Scrumptious Lemon Pudding Cake