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Q: How can I meet calcium
needs on a plant-based diet?
A: A plant-based diet means eating mostly, not only,
plant foods. So you can get most of your calcium from dairy products,
which provide calcium in concentrated amounts in a well-absorbed
form. Current federal recommendations for adults of 1000 to 1200
mg of calcium per day can be met by a variety of healthy foods
that includes 2.5 to 3 servings of milk, yogurt or cheese. You
can also choose plant-based options for some or all of those
servings. The amount of calcium in one dairy serving can come
from one serving of calcium-fortified orange juice, calcium-fortified
bread, or calcium-fortified soy milk or soy yogurt. Tofu is another
option, though check the label because the calcium content varies
widely. A number of dark green leafy vegetables also provide
calcium but these alone will not supply calcium needs because
of the body’s limited ability to absorb the vegetable form
of calcium. To get an amount of absorbed calcium from vegetables
equivalent to one serving of dairy products requires: 1/2 cup
of Chinese cabbage, 1 to 1 1/2 cups kale or bok choy, more than
2 cups of broccoli, and 8 cups of cooked spinach. For individuals
who can’t or don't want to develop a combination of these
options to meet their calcium needs, a calcium supplement would
be advised. |
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Q: How do crab and clams
rate as healthy seafood choices?
A: As with most seafood, the healthfulness of crab
and clams depends on how you prepare them. Neither ranks among
the high sources of heart-healthy omega-3 fat. But nonetheless,
with about 85 calories in a three-ounce cooked portion of crab,
or 125 calories in cooked clams, each providing less than two
grams of fat and 0.2 grams of saturated fat, both are lean, healthy
choices. However, that picture changes drastically with high-fat
cooking methods. Clam strips that are breaded and fried contain
about 330 calories and 20 grams of fat in that three-ounce portion
(just a half-cup). Crab cakes’ content varies widely with
the recipe, but may contain 150 to 300 calories, which goes higher
if you top it with a fat-based sauce. One bowl of clam or crab
cream-based bisque or chowder may contain from 320 to 500 calories
and 15 to 40-plus grams of fat. So enjoy both of these delicious
seafood choices, but remember the impact in your choice of preparation.
Q: Are all types of
grapefruit juice equally effective at promoting weight loss?
A: Actually, statements that grapefruit or grapefruit
juice can somehow burn body fat are not true. Even the one study
widely circulating on the Internet, in which people consuming
grapefruit or grapefruit juice before each meal lost more weight
than people who ate no grapefruit, does not prove that the grapefruit
was responsible. A wide variety of ways to "fill up"
before meals in order to reduce consumption of other, higher
calorie foods have been successful in the short-run, but this
does not necessarily make them the key to a long-term healthy
weight, at least not alone. Grapefruit juice, like grapefruit,
is an excellent source of vitamin C and antioxidants. So choose
whatever type of grapefruit juice you like, and if drinking it
before a meal helps you get used to smaller portions of food
at your meals, that’s great. But keep in mind that it’s
not a fat-burner to be consumed in endless amounts. The 96 calories
per cup will add up if you overdo. And, of course, make sure
you are working on ways you can continue long-term to keep calorie
consumption in balance with what you burn up in activity. |
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