Nutrition Sneak Calcium Inte Your Diet Simple Ways to Get What You Need NAPSA}Think of (APSAdos Foods That Deliver On Calcium ue an onei" Food ment that it’s essen- Dairyfoods tial for making Amount them strong, but rerms of in benefits. cup of milk, yogurt, 200-400 reudy-to-eal pudding calcium may 0 Fortified rendy-to-2ot beyond enone Tounca ofcheese Calin (snilligroms| cereal Y cup 10 - 1,000 Check pockoge lobels Res varche . ave Colum fortified drinks Lap nowlooking at the connection between 1/2 wp 180 1/2 wp S08 Almonds calcium and healthy| Dstk green vegetables blood pressure, decreased risk of kidneystones and possibly weight control In light of these potential benefits, it pays to get enough calcium. Food intake surveys, however, show that virtually all American females over the age of 11 fail to get the recommended amount-—at least 1,000 milligrams a day. Males are not faring nruch better-—-many fall short of meeting their calctum needs. Supplements are an option, but there are plenty of other “tasteful” ways to cash in on caletum in addition to drinking railk. Here’s how: Do more with dairy. Sprinkle cheese on top of casseroles, chili, salads, pasta and potatoes. Substitute yogurt for sour cream in dips (ounce for ounce, yogurt has twice the caletums) and recon- stitute cream soups with skim. milk instead of water. You can even make your own cream soup using evaporated skim milk instead of cream(triple the calcium for a fraction of the fat). Try a title instant non-fat dry milk powder-—One tablespooncontains 50 milligrams of calcium. Stir a few tablespoons into your casseroles, cream soups or cookie recipes and watch the calcium add up. * Check out calcium-forit- fied drinks—Fruit juices and soy milks are often fortified with. calctum--many have as much cal- cium as a single serving of milk, about 300 milligrams per cup. @ Find caicium in other unexpected places—Bread, pasta, vice, waffles, nack bars and cereal are just a fewof the foods that often have calciura added to their ingredient li Inchiding themon your shopping list makes it much easier to get the calcium you need. Almonds, soy nuts and molasses are other less-than-traditional sources for calcium. Sprinkle nuts on salads or add them ta a tratl mix, drizzle molasses over hot cereal or add it to cookie and bread recipes. While there is applause for the growing number of calcium-fortified foods, nutritionists urge consumers to take a close lock at a produect’s label before assunning it’s healthful. Sorse fortified foods contain calcium but not much else in. terms of muitrition. Ot such as ready-to-eat cereals, are brimming with rains and minerals inchading calcium. Choose foods that offer more than calories and calctum. A Great Start Toward Total Nutrition-—-Too much of a good thing may be possible. Experts think the upper limit for calcium is 2,500 milligrams in a day. Fewpeople, however, consume this much calctum on a daily basis. Look at the suurces of calchum in yourdiet, and aim for at least 1,000 mil- ligramsofthis mineral each day. Brought to you by Total cereals, breakfast cereals with 100% of the daily value of at least 11 vitamins and minerals. escent een ne wana cene ena aa va nnn nn Note to Editors: This is Series IHf--20 of 26. 200-300
