Diabetes Forecast September 2005

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FOR TYPE 1/TYPE 2

Healthy Eating

More Than Milk
Calcium Comes In Many Forms
By Robyn Webb, MS, LN

Recipe of the Month: Sesame Kale
Product of the Month: GeniSoy Soy Crisps

DESPITE ALL WE know about the health benefits of calcium, many people do not get enough of it. Our bodies develop their peak bone mass by the time we're about 35, so it's important to take in enough calcium to keep your bones strong and prevent problems later on.

Dairy foods such as cheese and yogurt are excellent sources of calcium. Simply having one glass of fat-free milk provides about 300 mg—nearly one-third of your daily calcium needs.

But what if you have developed an allergy to dairy products or just plain don't care for such foods? Fortunately, you have a lot of options. Check with a dietitian before reducing or eliminating dairy from your diet and ask for further suggestions on how to keep this important mineral in your food plan. Here are a few tasty, non-dairy ways you can boost the calcium in your food program.

Go Fishing

Adding canned salmon and sardines to your diet can provide you with a significant amount of calcium, especially if you consume the soft edible bones. Canned salmon gives you about 200 mg per 3 oz., and 1 oz. of sardines provides about 90 mg.

To prepare salmon cakes: Take a 7-oz. can of salmon and combine it with 3 Tbsp. of nonfat mayonnaise, 1 beaten egg, ¼ cup whole-wheat breadcrumbs, 1 Tbsp. Dijon mustard, and 3 diced scallions. Make into 4 patties and sauté them in cooking spray over medium-high heat, on both sides, for a total of 10 minutes until golden brown.

Or you can make a Scandinavian-style lunch: Place 2 oz. of sardines over thinly sliced whole-grain bread, top with thin slices of sweet onion and juicy ripe tomatoes, and serve open faced. Top with a sauce of 2 tsp. Dijon mustard mixed with 1 Tbsp. nonfat mayonnaise and ½ tsp. lemon juice. Sardines come in a variety of flavors, such as mustard or tomato sauce.

Eat Your Greens

One serving (½ cup) of broccoli, collard greens, kale, mustard greens, okra, or turnip greens provides a good dose of calcium. Although the amount in terms of milligrams is less than what you would get from milk, eating more greens also gives you fiber, vitamins C and A, and phosphorus.

Stir-fry broccoli to bring out its best flavor. In a wok, add ½ tsp. sesame oil over medium heat. Add 2 minced garlic cloves, 3 minced scallions, and 1 Tbsp. of grated ginger. Stir-fry for 30 seconds. Add 1 lb. sliced broccoli with the stems trimmed. Add 1/2 cup reduced-sodium, low-fat chicken broth, cover, and steam for 3 to 4 minutes. Add 1 to 2 tsp. of soy sauce and serve. The broccoli should be crisp and bright green.

Okra is delicious stewed. Add 1 tsp. of canola oil to a skillet. Add 1 diced onion, a few garlic cloves, and sauté for 3 minutes. Add 1 cup sliced okra and sauté for 2 minutes. Add a can of low-sodium diced tomatoes and ½ cup reduced-sodium, low-fat chicken broth. Cover and cook over low heat for about 20 minutes until the okra is soft.

Try Tofu

If it is processed with calcium sulfate, tofu can contain 435 mg of calcium per half cup. Pretty impressive! And you can treat tofu like a glass of flavored milk; process 4 oz. of soft tofu in a blender along with ½ cup of your favorite fruit.

The great thing about these calcium sources is that they also provide many other vitamins and minerals your body needs. So "bone up" on all the ways you can get more calcium. Your body will thank you for it now and in the years to come.

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The latest cookbook by Robyn Webb, MS, LN, Italian Diabetic Meals In 30 Minutes—Or Less!, is published by the American Diabetes Association. This, as well as other books by Robyn, can be ordered from the Association's online bookstore at http://store.diabetes.org or by calling 1-800-232-6733.