Calcium Is Key For Optimal Fitness a. by Dr. Michele Cyr (NAPSA)—A few simple changes can transform your diet into one that promotes low body fat and provides the nutritional requirements for a more active lifestyle. The key can be summed up in one word: calcium. A silent danger for women is low bone mass. A recent study in the Journal of the American Medical Association, shows that the prevalence of osteopenia, a prelimi- nary form of osteoporosis, is much higher than previously believed, affecting nearly 40 percent of postmenopausal women. \q | . . f ' Osteopenia and osteoporosis are defined by decreasing bone mass. Bones are made primarily of calcium, a mineral that is found Yogurt parfait with fresh fruit: a delicious source of calcium. are growing, we need to consume day. By adding a few servings of high-calcium foods, most people can reach and even surpassthesegoals. in many of the foods weeat. In our early years, when bones high levels of calcium to build bone mass. This need levels off in middle years, but increases again after 40 when our bones begin to lose calcium more quickly. A number of studies have demonstrated that people who con- sume a high-calcium diet have a lower body fat index than those who don’t. Although it is unclear why this happens, it is another rea- son that a high calcium diet is ideal for a diet and exercise regimen. My best advice for boosting cal- cium is not to rely on dietary sup- plements, but to start with healthy foods such as fresh fruits and veg- Perhaps the best source of cal- cium is lowfat yogurt. Not only does a single cup of yogurt offer 40 percent of the recommended daily allowance of calcium, but it is a good source of protein, a nutrient that is vital in maintaining good health. Yogurt also contains live and active cultures, beneficial organ- isms that aide in digestion and may even help to strengthen the immune system. One of the best features of yogurt is the versatility and ease etables, whole-grain breads and with which it can be incorporated into your diet. Be it by the cup, or adults is 1,000 milligrams (mg) per achieve yourfitness goals. lowfat yogurt. The recommended dietary allowance of calcium for most day, and 1,200 mgperdayfor postmenopausal women. Unfortunately, studies have shown that the average American woman consumes only 600 mg per as an ingredient in delicious dishes, yogurt can help you increase your calcium intake and For more information about yogurt, including easy recipes, go to www.aboutyogurt.com. Dr. Cyr is an associate professor of medicine at Brown University.
