Sunrise Workout: Nutrition & Strength Training - Hawaii News Now - KGMB and KHNL

Sunrise Workout: Nutrition & Strength Training

 (HawaiiNewsNow) - Last week JT from MOVE Fitness showed us how exercise is the number one treatment when it comes to osteoporosis and encouraging bone density. The other half of the equation is nutrition. We have to give our bodies the building blocks to generate as much new, healthy bone mass as possible. That means calcium and vitamin D.

As with any nutrition question, a lot of times we'll look for the quick solution, supplements and medications to make up for what's lacking in our daily food intake. The problem is, that no matter what medications or supplements we're talking about, there's always the risk for adverse reactions and consequences. Even with something as simple as calcium, there's been a link to an increased risk of kidney stones due to the fact that the supplements carry so much calcium and it's so easy to actually get too much!

Good, whole foods are always going to be our best first choice for your calcium needs. Vitamin D is actually best absorbed and used by the body when you get it from direct sunlight. The problem there is that if you're following the Surgeon General's advice and wearing sunscreen whenever you go out, you're actually blocking out all the vitamin D as well. Here is a list of calcium and vitamin D rich foods:

Food

Serving

Vitamin D (IU)

Milk

1 cup

103

Fortified rice or soy beverage

1 cup

88

Fortified orange juice

1/2 cup

53

Fortified margarine

2 tsp

51

Egg yolk

1

25

Herring, cooked

75 g

162

Trout, cooked

75 g

210

Mackerel, cooked

75 g

81

Salmon, Atlantic, cooked

75 g

246

Salmon, chum, canned

75 g

168

Salmon, pink, canned

75 g

435

Salmon, sockeye, canned

75 g

585

Sardines, Atlantic, canned

75 g

70

Sardines, Pacific, canned

75 g

360

Tuna, canned, light or white

75 g

44

Tuna, yellowfin (albacore, ahi), cooked

75 g

105

Tuna, skipjack, cooked

75 g

381

Tuna, bluefin, cooked

75 g

690

Dairy Foods

Serving

calcium (mg)

Milk, whole, 2%, 1% skim

1 cup

291-324

Milk, evaporated

1/2 cup

367

Buttermilk

1 cup

300-370

Kefir

1 cup

267

Cheese, hard

50 g

370 (average)*

Processed cheese spread

4 Tbsp

348

Cheese, processed slices

50 g

276

Cottage cheese, 1 or 2%

1 cup

156

Cottage cheese, <0.1%

1 cup

51

Pudding or custard made with milk

1/2 cup

150

Yogurt, plain

3/4 cup

290 (average)*

Yogurt, fruit bottom

3/4 cup

233 (average)*

Frozen yogurt, soft serve

1/2 cup

110

Ice cream

1/2 cup

97

*calcium content varies, check label

@ @

 

@ @

Beans and Bean Products

Serving

calcium (mg)

Tofu, w/ calcium sulphate

150 g

347

Tofu,w/ calcium sulphate, magnesium chloride

150 g

234

White beans

3/4 cup

119

Navy beans

3/4 cup

93

Black turtle beans

3/4 cup

75

Pinto beans, chickpeas

3/4 cup

58

 

@ @

Nuts and Seeds

Serving

calcium (mg)

Tahini (sesame seed butter)

2 Tbsp

130

Almonds, dry roast

1/4 cup

93

Almond butter

2 Tbsp

88

Sesame seed kernels, dried

1/4 cup

50

 

@ @

Meats, Fish, and Poultry

Serving

calcium (mg)

Sardines, Atlantic, canned with bones

75 g

286

Sardines, Pacific, canned with bones

75 g

180

Salmon, canned with bones

75 g

208

 

@ @

Grains

Serving

calcium (mg)

Bannock

1 med (37g)

84

Oats, instant, regular, no sugar added

1 pouch

82

 

@ @

Non Dairy Drinks

Serving

calcium (mg)

Fortified rice or soy beverage

1 cup

319**

Orange juice with calcium and vitamin D

1/2 cup

185

Regular soy beverage

1 cup

98

**added calcium sometimes settles at the bottom of the container; shake well before drinking

 

Vegetables

Serving

calcium (mg)

Turnip greens

1/2 cup

104

Chinese cabbage/bok choy

1/2 cup

84

Okra

1/2 cup

65

Mustard greens

1/2 cup

55

Kale

1/2 cup

49

Chinese broccoli/gai lan

1/2 cup

46

Broccoli

1/2 cup

33

 

@ @

Fruit

Serving

calcium (mg)

Orange

1 med

52

 

@ @

 

Other

Serving

calcium (mg)

Blackstrap molasses

1 Tbsp

179

 

@ @

Asian Foods

Serving

calcium (mg)

Dried fish, smelt

35 g

560

Daylily flower

100g

301

Tempeh, cooked

100g

96

Fat choy (black moss), dried

10g

88-122

Soy bean curd slab, semisoft

100 g

308

Soybean milk film, stick shape

100g

77

Seaweed, Wakame, raw

1/2 cup

63

Seaweed, dry (agar)

1/2 cup

50

For more about Osteoporosis nutrition and exercise, vist MOVE Fitness' blog HERE!

For more about MOVE Fitness, visit their website!

Copyright 2012 Hawaii News Now. All rights reserved.

Powered by Frankly