by Jessica Linnell, PhD, and Anne Goetze, RDN
Eating well and moving well are themes for the Year of Wellness in 2017, so we want to share some tips for eating well and moving well. Whether you are a man or woman, young or old, strong bones are needed to have an active lifestyle. There are two important things you can do to build and maintain strong bones. The first is to get enough of the nutrients that support bone health, which are calcium and vitamin D.
How much calcium do you need every day?
- Children 1-3 years:700 mg
- Children 4-9 years: 1,000 mg
- Children 9-18 years: 1,300 mg
- Adults 19-70 years: 1,000 mg
- Adults 70 or older: 1,200 mg
What foods have calcium? One serving of milk (8 ounces of milk, 6 ounces of yogurt, or 1 ½ ounces of cheese) provides 310 mg of calcium. Other sources are vegetables like kale, bok choi and broccoli. Whole grains also have small amounts of calcium that can add up if you eat them often. Not all sources of calcium are considered equal because the calcium isn’t as available to our bodies in some foods as it is in dairy. To get the same amount of available calcium from one cup of milk, you need 1.1 cups soy beverage, 2 ½ cups broccoli, 1 cup of almonds, 1 ½ cups uncooked kale, 4 cups of pinto beans, or 8 cups of spinach.
How much calcium are you getting? Think about the foods that you eat every day and count the number of servings of dairy. If you aren’t eating three servings every day, consider these ideas to boost your calcium. Start your day strong by drinking a latte, having a yogurt parfait, or making oatmeal with milk. When you need a snack have yogurt, make a smoothie with milk, or a tortilla with cheese. At mealtime pour a glass of milk, add shredded cheese into salads or pasta. You can also make recipes that include milk, like the Year of Wellness recipe for Creamy Mushroom Soup.
Vitamin D is known as the sunshine vitamin because your body can make vitamin D naturally when exposed to sunlight but the amount varies based on where you live, how long you expose your skin to sunlight, the color of your skin, and your age. How much vitamin D you need every day?
- Children and adults ages 1-70 need 600 IU
- Adults odder than 70 need 800 IU
What foods have Vitamin D? It is found naturally only in a few foods including salmon (3 ounces has 580 IU), mackerel (3 ounces has 550 IU), chanterelle mushrooms (1 cup has 115 IU), and tuna (3 ounces has 70 IU). Vitamin D is also added to milk (100 IU per 8 ounces) and some other foods.
The second thing to do to support bone health is to be physically active. Children should engage in at least 60 minutes of activity every day and adults should do at least 150 minutes every week. In addition to building strong bones there are other benefits of a physically active lifestyle. If you are interested in learning more, please attend the Year of Wellness “Moving Well, Being Well” event. Dr. Kathy Gunter from Oregon State University will be talking about how physical activity can help prevent and manage chronic conditions. Join us on January 20th from Noon to 2 p.m. at the Department of Forestry at 5005 3rd St. in Tillamook. Seating is limited, so please register by calling Stacie Zuercher at 503-815-2062.
Year of Wellness Recipe: Creamy Mushroom Soup
Boost your calcium by enjoying a creamy mushroom soup that incorporates calcium-rich, low-fat milk. Consider replacing the white mushrooms with Pacific Golden Chanterelle, the Oregon state mushroom, which contain over 200 IU of vitamin D per cup.
Recipe adapted from the Dash Diet Eating Plan, and from the Mushroom Council (mushroominfo.com)
Serves 4
Ingredients:
1 tablespoon butter
1 cup diced carrots
1/2 cup thinly sliced green onions (scallions)
1 teaspoon minced garlic
1/4 teaspoon dried thyme or oregano leaves
1/4 teaspoon ground black pepper
1½ pounds white mushrooms, sliced (about 9 cups)
1 can (14½ ounces) low sodium vegetable broth
1 cup white wine or water
1½ cups low-fat milk
Preparation:
In a large saucepan over medium heat, melt butter. Add carrots, onions, garlic, thyme and pepper; cook, stirring often, until onions just begin to brown, about 5 minutes. Add mushrooms, broth, and wine or water; bring to a boil; cook for 1 minute. Using a slotted spoon, remove 1 cup of the vegetables; set aside.
In a blender or food processor place half of remaining soup from the saucepan; puree until smooth; remove to a bowl; repeat with remaining mixture; return entire pureed mixture to saucepan; stir in milk and reserved vegetables. Simmer just until heated through, about 5 minutes. If desired, garnish with thinly sliced green onion.
Nutrition Information:
Per serving: 156 calories, 7.5 g total fat, 4.5 g saturated fat, 15 g carbohydrates, 10 g protein, 3 g fiber, 340 mg sodium, 681 mg potassium, 40 mg calcium.
Note: if using chanterelle mushrooms, each serving contains 257 IU vitamin D