Are carrots really all that bad for you?
I have read a few times that it is wise to stay away from carrots because of their high carb. content. But I really like them, I like the crunch and I like that they are on the sweet side. Where does healthyweights stand on this issue?
Hi,
I wanted to post a new topic, but was "unauthorized" to so. However, it seems I can reply to a posting. As such, sorry to hijack this post.
I was wondering about good was to get calcium without eating dairy. I seem to recall that Quinoa and broccoli are good choices. Should these be consumed everyday?
Thanks!
| Age | Daily calcium requirement |
| 4 to 8 | 800 mg |
| 9 to 18 | 1300 mg |
| 19 to 50 | 1000 mg |
| 50+ | 1500 mg |
| pregnant or lactating women 18+ | 1000 mg |
How to maximize your calcium intake through diet
Make sure that you are getting an adequate amount of calcium every day
Consult a reliable food chart - like the one below - which shows the calcium content of specific foods. Calculate your daily calcium intake and see if you are achieving the levels recommended by Osteoporosis Canada in the chart above.
Eat foods that contain calcium that is easily absorbed.
Dairy products such as milk, cheese and yogurt are excellent sources of calcium because they contain high amounts of calcium that are easily absorbed by the body. Skim milk products provide as much calcium as whole milk with the added advantage of less fat and cholesterol. Some calcium-fortified soy beverages and orange juices may contain as much calcium as milk (check the labels). Vegetables also provide calcium, as do fish products containing bones (canned salmon and sardines) and meat alternatives such as lentils and beans.
Pay attention to foods that cause calcium loss
There is evidence to suggest that calcium loss through the urine is increased by the consumption of excess salt and caffeine.
Salt (sodium): Over 90% of sodium comes from food rather than from table salt. Therefore, it is advisable to keep the intake of salt and salty foods to a minimum.
Caffeine: Most experts agree that two to three cups of coffee or cola a day is probably not detrimental if calcium intake is adequate. If you consume more than four cups a day, have at least one glass of milk for every cup of caffeine-containing beverage (or make your coffee a café latté).
If you eat few or no dairy products, monitor your calcium intake carefully.
Some people are unable or choose not to eat dairy foods. If you are one of these individuals, we strongly recommend that you educate yourself on the calcium content of other foods. Monitor your calcium intake very carefully (possibly with the help of a dietitian) and consider a calcium supplement to make sure you meet your daily requirement.
| CALCIUM CONTENT OF SOME COMMON FOODS | PORTION | CALCIUM* |
| MILK AND MILK PRODUCTS | ||
| Milk - 2%, 1%, skim, chocolate | 1 cup+/250mL | 300 mg |
| Buttermilk | 1 cup/250mL | 285 mg |
| Cheese - Mozzarella | 1 1/4"/3 cm cube | 200 mg |
| Cheese - Cheddar, Edam, Gouda | 1 1/4"/3 cm cube | 245 mg |
| Yogurt - plain | 3/4 cup/185 mL | 295 mg |
| Milk - powder, dry | 1/3 cup/75 mL | 270 mg |
| Ice cream | 1/2 cup/125 mL | 80 mg |
| Cottage cheese - 2%, 1% | 1/2 cup/125 mL | 75 mg |
| 111 | ||
| FISH AND ALTERNATIVES | ||
| Sardines, with bones | 1/2 can/55 g | 200 mg |
| Salmon, with bones - canned | 1/2 can/105 g | 240 mg |
| Fortified rice or soy beverage | 1 cup/250 mL | 300 mg |
| Fortified orange juice | 1 cup/250 mL | 300 mg |
| Molasses. blackstrap | 1 tbsp/15 mL | 180 mg |
| Sesame seeds | 1/2 cup/125 mL | 95 mg |
| Beans, baked | 1/2 cup/125 mL | 75 mg |
| Beans - cooked (kidney, lima) | 1 cup/250 mL | 50 mg |
| Soybeans - cooked | 1 cup/250 mL | 170 mg |
| Taco | 1 small | 221 mg |
| Tofu - with calcium sulfate | 3 oz/84 g | 130 mg |
| 111 | ||
| BREADS AND CEREALS | ||
| Muffin - bran (homemade with milk) | 1 medium | 84 mg |
| Bread - whole wheat | 2 slices | 40 mg |
| Instant oatmeal, calcium added | 1 pouch/32 g | 150 mg |
| 111 | ||
| FRUITS AND VEGETABLES | ||
| Broccoli - cooked | 3/4 cup/185 mL | 50 mg |
| Orange | 1 medium | 50 mg |
| Banana | 1 medium | 10 mg |
| Bok Choy | 1/2 cup/125 mL | 75 mg |
| Figs - dried | 10 | 150 mg |
| 111 | ||
| COMBINATION DISHES | ||
| Lasagna - homemade | 1 cup/250 mL | 285 mg |
| Soup made with milk, such as cream of chicken, mushroom or celery |
1 cup/250 mL | 175 mg |
*Approximate values
+Calcium-enriched milk - add 100 mg per serving
The calcium in soy beverage is absorbed at the rate of 70 to 90% of milk.
The calcium in some foods such as almonds, rhubarb and spinach is not well absorbed.
Thanks for the info on dairy. It seems I need to make a bigger effort to get more calcium daily.
PS- Drew, I love your column in "The Chronicle". It has played a large role in keeping me motivated to lose 25lbs and keep it off. Thanks!
Great job! I always appreciate feedback and I'm so glad to have you as part of our online community. Keep up the great work and continue to share your story. No one needs to do this alone:)
No body ever got heavy eating too many carrots! Carrots are great for you.... particularly if you make them part of a 123 Energy meal or snack!
They are low calorie, filling and full of nutrients. What a super food!