by David Garred,
Club Manager Dusit Resort Sports Club.
Hi readers, welcome back to Fitness Tips.
This week I want to take a look at something that is important to all of us
- our calcium intake. What I plan to do is present a few facts to you and
then give you some small, simple recipes that double as a calcium boost and
a low fat, healthy, tasty, snack - something that we are all looking for.
Calcium is an essential ingredient in building and maintaining bone
strength. The amount needed depends on age and sex, but surveys have shown
that the daily calcium intake of many women and girls is inadequate. Females
are at greater risk of osteoporosis so it is essential that teenage girls
and young women achieve and maintain adequate calcium intake to ensure the
highest possible peak bone mass.
For example, dairy products provide over half the Calcium intake in the
Australian diet but other sources such as fortified soy milks, canned fish
with bones such as salmon and sardines, some green leafy vegetables, and
some nuts can also contribute useful amounts. Apart from spinach, in which
oxalate blocks the absorption of calcium, the calcium availability in
various foods is similar. Low fat dairy foods such as milk and yoghurt are
excellent choices as they maximise calcium intake with minimum kilojoules (
calories ) - there is the same amount of calcium in 250 ml of milk or 200 g
of yoghurt as in 1 Kg of broccoli. Try to aim for 2 - 3 servings of calcium
rich foods daily.
Choose meal and snack combinations that match low fat calcium sources with
carbohydrates to keep your energy levels up.
Try the following Combinations:
* Wholegrain breakfast cereal and low fat milk
* Fruit salad and low fat yoghurt
* Sardines on toast
* Wholemeal sandwich with salmon filling - crush up the bones (they need to
be included)
* Macaroni & cheese
* Fruit Smoothies
* Creamy vegetable soup with wholemeal toast
* Milk sherbert
* Yoghurt - based dips served with pita bread
* Yoghurt - based marinades for chicken, lamb, or beef and served with rice.
Banana Booster: 1 cup fat reduced milk, 1 ripe banana, 1/2 cup low fat
yoghurt, 1 tblspn honey + pinch cinnamon.
Method: place all the ingredients in a blender and process until smooth.
Yoghurt Smoothie: 3/4 cup yoghurt, 2 teaspoons sugar, 1 teaspoon rosewater -
optional, soda water, ice cubes.
Method: Beat yoghurt, sugar and rosewater (if used) together in a tall
glass. Gradually add iced soda water, top with ice cubes and serve.
Mediterranean Dip: This Mediterranean dip is wonderful to have on hand in
the refrigerator. Use it to add a fresh tangy flavor to vegetables and pita
bread crisps or as an accompaniment to a quick and easy Tandoori Chicken. 2
cups low fat plain yoghurt, 2 tblspn lemon juice, 1 tblspn each of chopped
mint, coriander and parsley.
Method: combine all ingredients together and refrigerate for 2 - 3 hours to
let flavours develop. Keep covered in refrigerator.
Tandoori Chicken: 500 g of skinned chicken thighs or breast, 200 g plain low
fat yoghurt, 2 - 3 tblspns tandoori paste / powder.
Method: Mix paste / powder with yoghurt. Add chicken pieces to yoghurt
mixture. If time allows, marinate for 2 - 3 hours, cook under a hot grill or
over a barbecue for 10 - 15 minutes on each side.
Give it a try, rather than use a bag of crisps for your snack today. Try it
today and ask yourself how you feel afterwards, then do it more often.
Take care of yourself and until next week,
Carpe’ diem.
