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Vegetarian vs meat diet
Are there greater health benefits associated with a vegetarian diet or do meat-eaters get more of the nutrients?
As the number of vegetarians has grown, and the range of food available has become wider, it has become clear that most vegetarians enjoy their food a great deal and, what is more, there are possible health benefits associated with vegetarian eating.
So which type of diet is better for you, vegetarian or meat-eating (best described as an omnivorous diet rather than a carnivorous diet)? And what are the benefits and pitfalls of each?
Vegetarian diet
Good points
Perhaps the most obvious benefit of vegetarian eating is the reduced risk of coronary heart disease. Vegetarians tend to have lower levels of LDL cholesterol (the bad stuff), reduced clotting factors, lower blood pressure and a lower incidence of diabetes. These reduced risks are because vegetarian diets usually have:
Lower saturated fat content
Higher fibre content
Lower salt content
Larger amounts of fruit and vegetables, so more antioxidant vitamins
More complex carbohydrates and fewer simple sugars
A study showed that people who ate raw salad/vegetables three to four times a week had up to a 50% lower incidence of heart disease and cancer than non-salad eaters, regardless of how much meat they ate These benefits are slightly less pronounced in vegetarian diets that incorporate large amounts of dairy products such as hard cheeses, eggs and cream. However, inclusion of some dairy produce does reduce the likelihood of some of the nutritional deficiencies that can be associated with a vegan diet.
Cancer risk may also lower with a vegetarian diet, particularly cancer of the colon. There is also some evidence that vegetarian diets (or diets with only a small meat content) may reduce the risk of cancer of the breast, pancreas, prostate and kidney.
Bad points
A carefully planned and varied vegetarian diet can provide all the necessary nutrients, but this can take time and effort to achieve, so many vegetarians are at risk of some nutritional deficiencies. The situation isn't helped by the relatively narrow range of vegetarian foods offered in pubs, restaurants and cafés. Vegetarians who want to eat out with omnivorous friends on a regular basis have difficulty getting a balanced diet. The most common nutritional problems include:
Iron deficiency Meat is an important iron source, so vegetarians must be careful to include good iron sources such as eggs, leafy green vegetables, dried fruit, fortified cereals, peas, beans, nuts and pulses. Iron from vegetable sources is less easily absorbed than from meat sources, but the absorption is improved by vitamin C, so a good vitamin C source such as fruit or fruit juice should be included with every meal. Iron absorption is reduced by tannins in tea and coffee, so these, ideally, shouldn't be drunk with a meal.
Vitamin B12 deficiency and calcium deficiency These are only usually a problem if dairy products are not included in the diet. Although meat is a good source of B12, sufficient quantities can be found in eggs, cheese, milk and yoghurts. Yeast products such as Marmite are also a good source. Non-dairy sources of calcium include sesame and sunflower seeds, and pulses such as peas, beans and lentils.
Vitamin D deficiency Fish and fish oils are the best dietary source of vitamin D, but eggs and milk products provide some. In the UK, margarines are reinforced with vitamin D, as are some cereals. The main source of vitamin D is through the action of sunlight on the skin, so dietary sources are less important for many vegetarians, but can still be important for those who get little sun exposure, or for children, whose bones are growing.
Amino-acid balance and protein content Body proteins are made from amino acids, many of which are derived from dietary proteins. Animal proteins are the most easily accessible form of protein, and contain a wide range of amino acids. Although dairy products provide a good protein source for most vegetarians, it is important to have protein from other sources also. Vegans are at the highest risk of protein deficiency, as vegetable proteins are often low in certain essential amino acids such as lysine and methionine. Regular inclusion of rice, nuts, seeds and grains is important to ensure a good amino-acid balance.
Minerals Vegetarians have often been found to have lower blood levels of some minerals such as copper, zinc and selenium. Crops grown with artificial fertiliser are particularly low in minerals. It may be sensible for vegetarians to take a multimineral supplement.
Meat-eating
Good points
Meat is a good source of protein, iron, B-group vitamins, and calories. The wide variety of meat products available makes it easy to have a varied and enjoyable diet without much inconvenience. As a meat and fish eater myself, I would add that they simply taste great, and for many people, turn eating into a source of great pleasure. Nutrition experts generally agree that there is little convincing evidence that meat itself is bad. The amount of meat eaten, and especially the amount of red meat (beef, lamb and pork) is more important when looking at health risk. Inclusion of some low-fat meat and fish doesn't seem to be in any way harmful, and can be beneficial in lowering the risk of nutrient deficiencies.
Bad points
There are health concerns relating to diets with a high meat content. Many nutritionists advise limiting red meat intake to less than 80g (about 3oz) a day, and eating more fish and poultry.
The two main concerns relating to high red meat intakes are:
High saturated-fat intake, leading to increased levels of blood cholesterol, and an increased risk of coronary heart disease and strokes
A possible increased cancer risk, especially colon cancer.
These risks may be a direct effect of the meat itself, but may possibly be due to the filling effect of the meat, and so the relatively poor intake of fruit, vegetables, pulses and grains in big meat eaters. There is only so much room on your plate and in your stomach, and a meat-rich meal doesn't leave much scope for plant-based foods. It has been suggested that meat should be 'used as a condiment', to add flavour and interest to a plant-food diet.
Other detrimental effects of a diet with a high meat content include:
Low fibre intake
Higher salt intake, particularly with products such as bacon, sausages, burgers and processed meats. Cold meats such as ham and salamis have a high salt content.
So which is healthier?
A well-balanced diet of either kind is good for you. With any diet, it is important to incorporate a wide range of foods to ensure a good nutrient intake. An omnivorous diet that has a limited red meat content and includes plenty of fruit and vegetables doesn't appear to be any less healthy than a vegetarian diet. A recent study showed that people who ate raw/salad vegetables three to four times a week had up to a 50% lower incidence of heart disease and cancer than non-salad eaters, regardless of how much meat they ate.
I still stand by my "opinion" it can be done... it is up to each individual... their health history... their lifestyle to decide which is best for them. As I said previously for me... I rarely eat red meat... there is a history of heart disease, high cholesterol, high blood pressure in my family... I am the ONLY one in my immediate family that does NOT have these health issues... all my siblings do... this works for ME. It might not work for someone else...
Calcium
What Is It?
Calcium is an element founds in bones, shells and limestone, among other materials.
What Does It Do?
Calcium, along with vitamin D, helps build and maintain healthy bones and teeth. In addition, calcium:
• helps lower blood pressure and control heartbeat
• helps regulate muscle contractions
• plays a role in blood clotting
• prevents fatal bleeding from breaks in the walls of blood vessels
• maintains cell membranes
• aids in the absorption of vitamin B12
• activates enzymes such as lipase, the fat-splitting enzyme
Your bones furnish reserves of calcium to keep plasma constant at all times.
Where Do We Get It?
Dairy products are the preferred sources of calcium. Children need 3 servings a day whereas pre-teens, teens and older adults need four servings a day. The following foods provide about 400 milligrams of calcium:
• Sardines with bones -- 3 1/2 ounces
• Yogurt, plain low-fat with milk solids added -- 1 cup
• Yogurt, plain nonfat -- 1 cup
• Tofu processed with calcium salts (content of tofu varies widely so consult label)
• Cafe latte -- 12 ounces
300 milligrams of calcium:
• Milk -- 1 cup, any kind
• Yogurt -- 1 cup
• Cheese -- 1 1/2 to 2 ounces
• Part-skim ricotta cheese -- 1/2 cup
• Salmon, canned with bones -- 6 ounces
• Collard greens -- 1 cup cooked frozen
• Soy milk -- 1 cup, varies with brand
• Fortified orange juice -- 1 cup
200 milligrams of calcium:
• Cheese -- 1 ounce (cheddar, part skim mozzarella, provolone, process American or swiss)
• Ice cream or ice milk -- 1 cup
• Turnip greens or kale -- 1 cup cooked
• Cheese pizza -- one slice
100 milligrams of calcium:
• Cottage cheese -- 3/4 cup low-fat or creamed
• Broccoli -- 1 cup cooked, frozen
• Navy or pinto beans -- 1 cup cooked
• Taco -- one small
• English muffin -- 1
• Almonds -- 1/3 cup
• Figs, dried -- 4
• Frozen yogurt -- 1/2 cup
50 milligrams of calcium:
• Black beans or lima beans -- 1 cup cooked
• Clams,canned -- 2 ounces
• Shrimp -- 3 ounces canned or 4 1/2 ounces fresh, steamed
• Hamburger bun -- 1
• Orange -- 1
How Much Do We Need?
Most adults need 1,000 milligrams a day; adults over 50 need 1,200 milligrams. Children and adolescents need 1,300 milligrams to build and grow strong bones and calcium stores. Pregnant and breast-feeding women need only the amount recommended for their age. Most Americans do not get enough calcium in their diets, especially women.
When calculating the amount of calcium you get in your diet, keep in mind that certain dietary factors, lifestyle characteristics, medical conditions and medications can affect the absorption or excretion of calcium in your body. For example:
• Calcium from foods rich in oxalates (such as spinach, sweet potatoes and beans) or in phytates (such as whole wheat bran, beans, nuts and soy isolates) may be absorbed poorly.
• Protein and sodium in foods boost the amount of calcium excreted in urine, while phosphorus an vitamin D reduce the amount excreted in urine.
• Caffeine reduces the absorption of calcium.
• Cigarette smoking may decrease the absorption o calcium.
• Diseases such as hyperthyroidism and diabetes, and medicines such as corticosteroids and glucocorticoids reduce the absorption of calcium, and increase the amount excreted in urine.
• Alcohol in moderation does not appear to adversely affect calcium availability.
If you are not getting enough calcium in your diet, you should take a supplement. They do not provide the same overall nutrient benefits as foods, however. If you do take calcium supplements, follow these guidelines.
• If you take high amounts, be sure to get at least 18 milligrams of zinc per day, too.
• Avoid supplemental calcium from sources such as dolomite, oyster shell and bonemeal, which may be contaminated with lead or arsenic.
• Take supplements with meals, and spread the daily dosage out over several meals instead of taking it all at once.
• Read labels carefully; not all supplements contain the same amount of calcium. Supplements made from calcium carbonate have the most; 40 percent of the pill is the calcium itself. This number drops to 38 percent for pills made with calcium phosphate, to 21 percent for pills with citrate, and to 13 percent for lactate and 9 percent for gluconate. So you would have to make many more calcium lactate pills than calcium carbonate pills to get the same amount of calcium.
Is It Safe?
A calcium intake of up to 2,500 milligrams is safe for healthy people.
Calcium is very important for growing kids... infancy on up... development of teeth... to growing bones... Milk is the best source for this with children...
In my day of being pregnant..(thank god those days are over!!!) Dr's advised to nurse an infant until 1 yr of age.. then switch to whole milk til the age of 2... then to gradually get them to skim milk... mainly because they don't need the fat content from milk... but in need of calcium and vitamin D. Now this is what my pediatrition instructed. Is what I did... my kids are pretty healthy... active... and mouthy.. wait that has nothing to with milk.. lol
Milk is important not just for babies but for GROWING kids... Bones stop growing in length at about the age of 25, although they may continue to thicken.
Calcium requirements for kids’ growing bones
Over the last two decades women have learned about the profound problems of osteoporosis and inadequate calcium intake. Unfortunately, for most people, it is too little, too late. This is because the need for increased calcium acquisition and storage begins very early in life - especially in the pre-adolescent years.
While many parents recall the admonitions to eat the four major food groups and to drink plenty of whole milk, these recommendations have fallen into disuse and disfavor for many legitimate reasons. However, in the US the decrease in children’s milk intake has created a serious shortfall in the amount of calcium that kids have an opportunity to obtain.
To maintain strong bones, the overall goal is to simply:
• Eat or drink the recommended amount of calcium-containing food
• Allow maximal absorption from the gut
• Store as much calcium in the bone as one can
• Prevent losses from the bone over the years
To attain the above goals, most children need to increase the amount of calcium they eat or drink on a daily basis to meet the daily-recommended requirements.
Recommended calcium intake for children ages 4 to 8
While there are no formal guidelines for prepubertal children, calcium requirements for children 4 to 8 years of age are estimated to be about 800 mg/day . This requirement is easily achieved by drinking three 8-oz glasses of milk per day, each containing 300 mg. Milk alternatives made from soy and rice are quite acceptable if they are vitamin and calcium fortified to match the nutritional content of milk.
For more reticent children, orange juice is an alternative, although it is less optimal as it contains neither the supplemental Vitamin D (a requirement for calcium absorption by the body) nor the protein and fat that milk does.
Unfortunately, this young age group also seems to retain less calcium in their bones than pubertal children do, which makes getting sufficient calcium intake critical.
Recommended calcium intake for children ages 9 to 18
Starting at age 9 the recommended adequate calcium intake increases to 1300 mg per day for the next 9 years. Unfortunately, a survey in 1994 by the US Department of Agriculture found that there is a serious deficiency in the amount of calcium most children are getting:
• Children ages 9 to 13 averaged less than 1000 mg per day, with girls getting a paltry 800.
• In teens ages 14 to 18, daily intake of calcium in boys increased to just over 1000 mg per day, and for girls decreased to less than 700 mg per day.
According to this study, the vast majority of girls actually were taking in only a little more than half the recommended amount of calcium per day. While it may seem pointless to mention the gender differences, the importance is magnified by the long-term impact of calcium wasting and usage in girls as they mature and bear children.
Given that calcium is better absorbed and stored during the pubertal years, one would prefer to take advantage of this efficiency and take in more calcium.
Instead, it appears that teens are not using this period in their lives to invest in their later health. The good news is that studies of bone mineral content, a reflection of density and calcium stores, revealed that even small increases in milk consumption can lead to significant improvement in bone mineral content.
One cup of cooked spinach has about 245 milligrams (mg) of calcium and one cup of milk has about 300 mg. So far, spinach sounds pretty good. The problem is that your body can only take up (absorb) about 5 percent of the calcium in spinach compared to over 30 percent of the calcium in milk.
Let’s do the math:
0.05 X 245 = 12 mg calcium absorbed per cup of spinach
0.32 X 300 = 96 mg calcium absorbed per cup of milk
The bottom line:
1) You absorb 8 times as much calcium from a cup of milk as you do from a cup of cooked spinach.
2) You must consume 8 cups of cooked spinach to get the same amount of calcium you get from one cup of milk.
Spinach is a great food for many reasons. But calcium is not one of them. Similar confusion exists for iron.
Osteoporosis is another reason there is a need for calcium and vitamin D.
Osteoporosis is a disease in which bones become fragile and more likely to break. If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks. These broken bones, also known as fractures, occur typically in the hip, spine, and wrist.
Any bone can be affected, but of special concern are fractures of the hip and spine. A hip fracture almost always requires hospitalization and major surgery. It can impair a person's ability to walk unassisted and may cause prolonged or permanent disability or even death. Spinal or vertebral fractures also have serious consequences, including loss of height, severe back pain, and deformity.
Now while we grow older... yes our bodies change... just as they did from infancy into childhood... it is up to each one of us to again re-evaluate our nutrition plans...Yes there is alot of information out there that will support both opposing sides ... yes we are the same species but we all come from different families with different genes.. different health issues...
Again I say all things in moderation... healthy diet that suits your health and lifestyle... exercise.
Peace & Gentle Healing to all
Hippie Chic
Are there greater health benefits associated with a vegetarian diet or do meat-eaters get more of the nutrients?
As the number of vegetarians has grown, and the range of food available has become wider, it has become clear that most vegetarians enjoy their food a great deal and, what is more, there are possible health benefits associated with vegetarian eating.
So which type of diet is better for you, vegetarian or meat-eating (best described as an omnivorous diet rather than a carnivorous diet)? And what are the benefits and pitfalls of each?
Vegetarian diet
Good points
Perhaps the most obvious benefit of vegetarian eating is the reduced risk of coronary heart disease. Vegetarians tend to have lower levels of LDL cholesterol (the bad stuff), reduced clotting factors, lower blood pressure and a lower incidence of diabetes. These reduced risks are because vegetarian diets usually have:
Lower saturated fat content
Higher fibre content
Lower salt content
Larger amounts of fruit and vegetables, so more antioxidant vitamins
More complex carbohydrates and fewer simple sugars
A study showed that people who ate raw salad/vegetables three to four times a week had up to a 50% lower incidence of heart disease and cancer than non-salad eaters, regardless of how much meat they ate These benefits are slightly less pronounced in vegetarian diets that incorporate large amounts of dairy products such as hard cheeses, eggs and cream. However, inclusion of some dairy produce does reduce the likelihood of some of the nutritional deficiencies that can be associated with a vegan diet.
Cancer risk may also lower with a vegetarian diet, particularly cancer of the colon. There is also some evidence that vegetarian diets (or diets with only a small meat content) may reduce the risk of cancer of the breast, pancreas, prostate and kidney.
Bad points
A carefully planned and varied vegetarian diet can provide all the necessary nutrients, but this can take time and effort to achieve, so many vegetarians are at risk of some nutritional deficiencies. The situation isn't helped by the relatively narrow range of vegetarian foods offered in pubs, restaurants and cafés. Vegetarians who want to eat out with omnivorous friends on a regular basis have difficulty getting a balanced diet. The most common nutritional problems include:
Iron deficiency Meat is an important iron source, so vegetarians must be careful to include good iron sources such as eggs, leafy green vegetables, dried fruit, fortified cereals, peas, beans, nuts and pulses. Iron from vegetable sources is less easily absorbed than from meat sources, but the absorption is improved by vitamin C, so a good vitamin C source such as fruit or fruit juice should be included with every meal. Iron absorption is reduced by tannins in tea and coffee, so these, ideally, shouldn't be drunk with a meal.
Vitamin B12 deficiency and calcium deficiency These are only usually a problem if dairy products are not included in the diet. Although meat is a good source of B12, sufficient quantities can be found in eggs, cheese, milk and yoghurts. Yeast products such as Marmite are also a good source. Non-dairy sources of calcium include sesame and sunflower seeds, and pulses such as peas, beans and lentils.
Vitamin D deficiency Fish and fish oils are the best dietary source of vitamin D, but eggs and milk products provide some. In the UK, margarines are reinforced with vitamin D, as are some cereals. The main source of vitamin D is through the action of sunlight on the skin, so dietary sources are less important for many vegetarians, but can still be important for those who get little sun exposure, or for children, whose bones are growing.
Amino-acid balance and protein content Body proteins are made from amino acids, many of which are derived from dietary proteins. Animal proteins are the most easily accessible form of protein, and contain a wide range of amino acids. Although dairy products provide a good protein source for most vegetarians, it is important to have protein from other sources also. Vegans are at the highest risk of protein deficiency, as vegetable proteins are often low in certain essential amino acids such as lysine and methionine. Regular inclusion of rice, nuts, seeds and grains is important to ensure a good amino-acid balance.
Minerals Vegetarians have often been found to have lower blood levels of some minerals such as copper, zinc and selenium. Crops grown with artificial fertiliser are particularly low in minerals. It may be sensible for vegetarians to take a multimineral supplement.
Meat-eating
Good points
Meat is a good source of protein, iron, B-group vitamins, and calories. The wide variety of meat products available makes it easy to have a varied and enjoyable diet without much inconvenience. As a meat and fish eater myself, I would add that they simply taste great, and for many people, turn eating into a source of great pleasure. Nutrition experts generally agree that there is little convincing evidence that meat itself is bad. The amount of meat eaten, and especially the amount of red meat (beef, lamb and pork) is more important when looking at health risk. Inclusion of some low-fat meat and fish doesn't seem to be in any way harmful, and can be beneficial in lowering the risk of nutrient deficiencies.
Bad points
There are health concerns relating to diets with a high meat content. Many nutritionists advise limiting red meat intake to less than 80g (about 3oz) a day, and eating more fish and poultry.
The two main concerns relating to high red meat intakes are:
High saturated-fat intake, leading to increased levels of blood cholesterol, and an increased risk of coronary heart disease and strokes
A possible increased cancer risk, especially colon cancer.
These risks may be a direct effect of the meat itself, but may possibly be due to the filling effect of the meat, and so the relatively poor intake of fruit, vegetables, pulses and grains in big meat eaters. There is only so much room on your plate and in your stomach, and a meat-rich meal doesn't leave much scope for plant-based foods. It has been suggested that meat should be 'used as a condiment', to add flavour and interest to a plant-food diet.
Other detrimental effects of a diet with a high meat content include:
Low fibre intake
Higher salt intake, particularly with products such as bacon, sausages, burgers and processed meats. Cold meats such as ham and salamis have a high salt content.
So which is healthier?
A well-balanced diet of either kind is good for you. With any diet, it is important to incorporate a wide range of foods to ensure a good nutrient intake. An omnivorous diet that has a limited red meat content and includes plenty of fruit and vegetables doesn't appear to be any less healthy than a vegetarian diet. A recent study showed that people who ate raw/salad vegetables three to four times a week had up to a 50% lower incidence of heart disease and cancer than non-salad eaters, regardless of how much meat they ate.
I still stand by my "opinion" it can be done... it is up to each individual... their health history... their lifestyle to decide which is best for them. As I said previously for me... I rarely eat red meat... there is a history of heart disease, high cholesterol, high blood pressure in my family... I am the ONLY one in my immediate family that does NOT have these health issues... all my siblings do... this works for ME. It might not work for someone else...
Calcium
What Is It?
Calcium is an element founds in bones, shells and limestone, among other materials.
What Does It Do?
Calcium, along with vitamin D, helps build and maintain healthy bones and teeth. In addition, calcium:
• helps lower blood pressure and control heartbeat
• helps regulate muscle contractions
• plays a role in blood clotting
• prevents fatal bleeding from breaks in the walls of blood vessels
• maintains cell membranes
• aids in the absorption of vitamin B12
• activates enzymes such as lipase, the fat-splitting enzyme
Your bones furnish reserves of calcium to keep plasma constant at all times.
Where Do We Get It?
Dairy products are the preferred sources of calcium. Children need 3 servings a day whereas pre-teens, teens and older adults need four servings a day. The following foods provide about 400 milligrams of calcium:
• Sardines with bones -- 3 1/2 ounces
• Yogurt, plain low-fat with milk solids added -- 1 cup
• Yogurt, plain nonfat -- 1 cup
• Tofu processed with calcium salts (content of tofu varies widely so consult label)
• Cafe latte -- 12 ounces
300 milligrams of calcium:
• Milk -- 1 cup, any kind
• Yogurt -- 1 cup
• Cheese -- 1 1/2 to 2 ounces
• Part-skim ricotta cheese -- 1/2 cup
• Salmon, canned with bones -- 6 ounces
• Collard greens -- 1 cup cooked frozen
• Soy milk -- 1 cup, varies with brand
• Fortified orange juice -- 1 cup
200 milligrams of calcium:
• Cheese -- 1 ounce (cheddar, part skim mozzarella, provolone, process American or swiss)
• Ice cream or ice milk -- 1 cup
• Turnip greens or kale -- 1 cup cooked
• Cheese pizza -- one slice
100 milligrams of calcium:
• Cottage cheese -- 3/4 cup low-fat or creamed
• Broccoli -- 1 cup cooked, frozen
• Navy or pinto beans -- 1 cup cooked
• Taco -- one small
• English muffin -- 1
• Almonds -- 1/3 cup
• Figs, dried -- 4
• Frozen yogurt -- 1/2 cup
50 milligrams of calcium:
• Black beans or lima beans -- 1 cup cooked
• Clams,canned -- 2 ounces
• Shrimp -- 3 ounces canned or 4 1/2 ounces fresh, steamed
• Hamburger bun -- 1
• Orange -- 1
How Much Do We Need?
Most adults need 1,000 milligrams a day; adults over 50 need 1,200 milligrams. Children and adolescents need 1,300 milligrams to build and grow strong bones and calcium stores. Pregnant and breast-feeding women need only the amount recommended for their age. Most Americans do not get enough calcium in their diets, especially women.
When calculating the amount of calcium you get in your diet, keep in mind that certain dietary factors, lifestyle characteristics, medical conditions and medications can affect the absorption or excretion of calcium in your body. For example:
• Calcium from foods rich in oxalates (such as spinach, sweet potatoes and beans) or in phytates (such as whole wheat bran, beans, nuts and soy isolates) may be absorbed poorly.
• Protein and sodium in foods boost the amount of calcium excreted in urine, while phosphorus an vitamin D reduce the amount excreted in urine.
• Caffeine reduces the absorption of calcium.
• Cigarette smoking may decrease the absorption o calcium.
• Diseases such as hyperthyroidism and diabetes, and medicines such as corticosteroids and glucocorticoids reduce the absorption of calcium, and increase the amount excreted in urine.
• Alcohol in moderation does not appear to adversely affect calcium availability.
If you are not getting enough calcium in your diet, you should take a supplement. They do not provide the same overall nutrient benefits as foods, however. If you do take calcium supplements, follow these guidelines.
• If you take high amounts, be sure to get at least 18 milligrams of zinc per day, too.
• Avoid supplemental calcium from sources such as dolomite, oyster shell and bonemeal, which may be contaminated with lead or arsenic.
• Take supplements with meals, and spread the daily dosage out over several meals instead of taking it all at once.
• Read labels carefully; not all supplements contain the same amount of calcium. Supplements made from calcium carbonate have the most; 40 percent of the pill is the calcium itself. This number drops to 38 percent for pills made with calcium phosphate, to 21 percent for pills with citrate, and to 13 percent for lactate and 9 percent for gluconate. So you would have to make many more calcium lactate pills than calcium carbonate pills to get the same amount of calcium.
Is It Safe?
A calcium intake of up to 2,500 milligrams is safe for healthy people.
Calcium is very important for growing kids... infancy on up... development of teeth... to growing bones... Milk is the best source for this with children...
In my day of being pregnant..(thank god those days are over!!!) Dr's advised to nurse an infant until 1 yr of age.. then switch to whole milk til the age of 2... then to gradually get them to skim milk... mainly because they don't need the fat content from milk... but in need of calcium and vitamin D. Now this is what my pediatrition instructed. Is what I did... my kids are pretty healthy... active... and mouthy.. wait that has nothing to with milk.. lol
Milk is important not just for babies but for GROWING kids... Bones stop growing in length at about the age of 25, although they may continue to thicken.
Calcium requirements for kids’ growing bones
Over the last two decades women have learned about the profound problems of osteoporosis and inadequate calcium intake. Unfortunately, for most people, it is too little, too late. This is because the need for increased calcium acquisition and storage begins very early in life - especially in the pre-adolescent years.
While many parents recall the admonitions to eat the four major food groups and to drink plenty of whole milk, these recommendations have fallen into disuse and disfavor for many legitimate reasons. However, in the US the decrease in children’s milk intake has created a serious shortfall in the amount of calcium that kids have an opportunity to obtain.
To maintain strong bones, the overall goal is to simply:
• Eat or drink the recommended amount of calcium-containing food
• Allow maximal absorption from the gut
• Store as much calcium in the bone as one can
• Prevent losses from the bone over the years
To attain the above goals, most children need to increase the amount of calcium they eat or drink on a daily basis to meet the daily-recommended requirements.
Recommended calcium intake for children ages 4 to 8
While there are no formal guidelines for prepubertal children, calcium requirements for children 4 to 8 years of age are estimated to be about 800 mg/day . This requirement is easily achieved by drinking three 8-oz glasses of milk per day, each containing 300 mg. Milk alternatives made from soy and rice are quite acceptable if they are vitamin and calcium fortified to match the nutritional content of milk.
For more reticent children, orange juice is an alternative, although it is less optimal as it contains neither the supplemental Vitamin D (a requirement for calcium absorption by the body) nor the protein and fat that milk does.
Unfortunately, this young age group also seems to retain less calcium in their bones than pubertal children do, which makes getting sufficient calcium intake critical.
Recommended calcium intake for children ages 9 to 18
Starting at age 9 the recommended adequate calcium intake increases to 1300 mg per day for the next 9 years. Unfortunately, a survey in 1994 by the US Department of Agriculture found that there is a serious deficiency in the amount of calcium most children are getting:
• Children ages 9 to 13 averaged less than 1000 mg per day, with girls getting a paltry 800.
• In teens ages 14 to 18, daily intake of calcium in boys increased to just over 1000 mg per day, and for girls decreased to less than 700 mg per day.
According to this study, the vast majority of girls actually were taking in only a little more than half the recommended amount of calcium per day. While it may seem pointless to mention the gender differences, the importance is magnified by the long-term impact of calcium wasting and usage in girls as they mature and bear children.
Given that calcium is better absorbed and stored during the pubertal years, one would prefer to take advantage of this efficiency and take in more calcium.
Instead, it appears that teens are not using this period in their lives to invest in their later health. The good news is that studies of bone mineral content, a reflection of density and calcium stores, revealed that even small increases in milk consumption can lead to significant improvement in bone mineral content.
One cup of cooked spinach has about 245 milligrams (mg) of calcium and one cup of milk has about 300 mg. So far, spinach sounds pretty good. The problem is that your body can only take up (absorb) about 5 percent of the calcium in spinach compared to over 30 percent of the calcium in milk.
Let’s do the math:
0.05 X 245 = 12 mg calcium absorbed per cup of spinach
0.32 X 300 = 96 mg calcium absorbed per cup of milk
The bottom line:
1) You absorb 8 times as much calcium from a cup of milk as you do from a cup of cooked spinach.
2) You must consume 8 cups of cooked spinach to get the same amount of calcium you get from one cup of milk.
Spinach is a great food for many reasons. But calcium is not one of them. Similar confusion exists for iron.
Osteoporosis is another reason there is a need for calcium and vitamin D.
Osteoporosis is a disease in which bones become fragile and more likely to break. If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks. These broken bones, also known as fractures, occur typically in the hip, spine, and wrist.
Any bone can be affected, but of special concern are fractures of the hip and spine. A hip fracture almost always requires hospitalization and major surgery. It can impair a person's ability to walk unassisted and may cause prolonged or permanent disability or even death. Spinal or vertebral fractures also have serious consequences, including loss of height, severe back pain, and deformity.
Now while we grow older... yes our bodies change... just as they did from infancy into childhood... it is up to each one of us to again re-evaluate our nutrition plans...Yes there is alot of information out there that will support both opposing sides ... yes we are the same species but we all come from different families with different genes.. different health issues...
Again I say all things in moderation... healthy diet that suits your health and lifestyle... exercise.
Peace & Gentle Healing to all
Hippie Chic
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Guest
Time2Unite said:
LOL T2U... good boy... LOL
Hippy Chic, as an old fart who has had 7 heart attacks, i have to watch my diet. I still like to eat red meat, but I fix it differently now. I buy leaner cuts of meat and when I cook ground beef, I rinse it off with hot water after I drain it. I do the same thing with sausage. I don't eat as many raw veggies as I should, but do fix taco salad a lot. I look for baked chips instead of fried and try to cut down on salt. I switched from reg. Mt. dew to diet, though it took a while to get used to the taste. I peel the skin from chicken and trim the fat from pork.
Eating healthy takes planning and discipline. I should have done it years ago. If I had, maybe I wouldn't have had so many heart attacks. Of course, a family history of the last 5 generations dying of heart attacks and the smoking for the last 46 years surely hasn't helped my cause.
Eating healthy takes planning and discipline. I should have done it years ago. If I had, maybe I wouldn't have had so many heart attacks. Of course, a family history of the last 5 generations dying of heart attacks and the smoking for the last 46 years surely hasn't helped my cause.
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Guest
Pops,
You are at least starting to make changes... It definitely can't be done overnight... I wish my father would change his... he's had open heart surgery... and heart disease is very prominent in his family... he does not change his diet or exercise enough... thus another blockage but at least he didn't have to do surgery that time. It's never too late to make changes...
I wasn't always so self-disciplined... in fact... I do indulge at times... but it's all in moderation... Do you like salmon? It's full of omega 3 which is great for the heart... I try to have salmon at least twice a week...
Best of everything to you Pops
Hippie Chic
You are at least starting to make changes... It definitely can't be done overnight... I wish my father would change his... he's had open heart surgery... and heart disease is very prominent in his family... he does not change his diet or exercise enough... thus another blockage but at least he didn't have to do surgery that time. It's never too late to make changes...
I wasn't always so self-disciplined... in fact... I do indulge at times... but it's all in moderation... Do you like salmon? It's full of omega 3 which is great for the heart... I try to have salmon at least twice a week...
Best of everything to you Pops
Hippie Chic
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i hear you guys, heart problems are huge in my family too.
i love meat, i ALWAYS buy the leanest meat i can find, i also eat alot of venison,elk, and moose....i cut all fat off my steaks....i don't put salt on anything..but i do use things like onion and garlic powder.
i eat alot of veggies, fruits, nuts, fish ( tuna and trout mainly), i eat a brand of cereal called kashi...check it out once it's the healthiest around....i cut up bananas,strawberries or blueberries and put them in my cereal too..i stopped eating white bread and switched to wheat. i switched to turkey bacon and turkey hotdogs...check them out also...they are cheaper and way healthier and taste just as good if not better.
i'm back in the gym 5 nights a week and feeling great....now all i have to do is quit smoking cigs....i can quit anything i've ever done at a drop of a hat but smoking has got me by the balls...the worst part is i like to smoke so it makes it hard to quit...but i've never seriously have tried either.
i love meat, i ALWAYS buy the leanest meat i can find, i also eat alot of venison,elk, and moose....i cut all fat off my steaks....i don't put salt on anything..but i do use things like onion and garlic powder.
i eat alot of veggies, fruits, nuts, fish ( tuna and trout mainly), i eat a brand of cereal called kashi...check it out once it's the healthiest around....i cut up bananas,strawberries or blueberries and put them in my cereal too..i stopped eating white bread and switched to wheat. i switched to turkey bacon and turkey hotdogs...check them out also...they are cheaper and way healthier and taste just as good if not better.
i'm back in the gym 5 nights a week and feeling great....now all i have to do is quit smoking cigs....i can quit anything i've ever done at a drop of a hat but smoking has got me by the balls...the worst part is i like to smoke so it makes it hard to quit...but i've never seriously have tried either.
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Guest
I've seen the brand kashi... thanks for the heads up... I will definitely check it out... I am not a big breakfast eater... I have to force myself to at least have a banana or something like that...
Peace~
Hippie Chic
Peace~
Hippie Chic
M
Mr. Nevermind
Time2Unite said:
COngrats bro, sounds like you are on a health kick. Stick with it bro, we like you and want you to stick around for a while. I agree on the turkey bacon thing, regular bacon is all fat and turkey bacon is just lean protein. I like smart start cereal if i eat cereal, you should check that out as well, plus im a big grape nut fan.
A quick snack i eat after a work out i thought i would share with you. Make a cup of rice add a can of corn and heat it up then throw in a can of albacore tuna, top with som esoy sauce if needed. It dont sound tasty but its what your body needs after a work out.
With quiting cigs, its all physcological . In your head. Once you wantot quit its actually easy, but the trick is truly wanting to quit . Most try ot quit cuz they think they need to but dont want to. once you ( if not already there) get to that point of wanting to quit its easy. Just like jumping off a bridge, if you dont want to jump you dont. Same as cigs. Try tension tamer tea, it helped me out when i quit. Best of luck to you bro
Nevermind
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Mr. Nevermind
Thanks for the spell check. Whats astounding is that you have nothing to contribute to the tread other than trolling. Sorry but im not trying to win a spelling bee. Being a good speller dont pay well, and with spell check its not needed. Got anything better to do than trolling?
Nevermind
Nevermind
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Mr. Nevermind
I thought i elaborated enough but if you want me to further explain sure thing. Alot of people try to quit but they do it for the wrong reasons and sometimes its a half hearted effort. once a person truly wants to quit and makes theri mind up its alot easier. Some try to quit but in actuality still want to smoke so it doesnt work out. SOme people get to the point of truly wanting to quit faster than others. Once the mind if made up its easier for the body to follow. SOme try to quit because a loved one wants them to but the person doesnt want to quit, just doing it to make someone else happy not themselves. Some quit due to cost of smoking ,financially . But at the same time still dont truly want to quit.
I sounds like time2unite truly wants to quit and thats why i made my statememt that its all in your head and once you truly want to quit its easier.
Nevermind
feel free to spell check. There may be some mistakes but who cares
I sounds like time2unite truly wants to quit and thats why i made my statememt that its all in your head and once you truly want to quit its easier.
Nevermind
feel free to spell check. There may be some mistakes but who cares
M
Mr. Nevermind
Well if the mind is made up then the body can get through almost anything. Perfect example is sleep. In basic training they give you a hell week where you have to stay awake for 5 days. They make you do kitchen work at night, be dorm guard, march and basically anything they can do to keep you awake. One would thing that the body would shut down after time adn the fatigue would be too much. However once the mind is on the right track you would be surprised with the things a body can do when pushed.
So the point of saying its all in your head is that once the mind is made up the body will follow. sure the withdraw may not be fun with a strong mind its alot easier to get thru and not give in. If one isnt truly committed and the mind isnt made up then when the first sign of withdrawl comes on it will easily break their effort and they will not quit. Are we clear now?
Nevermind
So the point of saying its all in your head is that once the mind is made up the body will follow. sure the withdraw may not be fun with a strong mind its alot easier to get thru and not give in. If one isnt truly committed and the mind isnt made up then when the first sign of withdrawl comes on it will easily break their effort and they will not quit. Are we clear now?
Nevermind
M
Mr. Nevermind
I doubt anyone but u is interested in how I quit, and i truly dont see why you are even interested. Find something better to do
Nevermind
Nevermind
Mr. Nevermind, I wish that it were as easy as just making up your mind. I developed COPD due to smoking about 8 years ago. I have had 7 heart attacks. If anyone has motivation, it should be me. Unfortunately, it has been a 46 year habit ranging from 1 to 2 packs a day. I have the will power to lose weight(33 pounds in the last 1 1/2 years) but can't seem to kick the smoking habit. Even took Clonodine and Wellbutrin, which is used by drug addicts to kick the habit. Still no go. maybe I'm just weak-willed.
Then too, i have given up most of my booze, fatty foods, butter, salt and sex(not willingly). If I give up smoking, porn and growing pot, I won't have any reason for living.
Then too, i have given up most of my booze, fatty foods, butter, salt and sex(not willingly). If I give up smoking, porn and growing pot, I won't have any reason for living.
M
Mr. Nevermind
Pops said:
So as you said, if anyone has motivation it should be you. But do you have motivation to quit is the question. Or is it just that you know you need to quit but dont want to?
My mother smoked for over 30 years and tried to quit many times but never really put her mind to it. Once she made up her mind she quit cold turkey. Not that cutting back shit. Same way i quit, cold turkey. She used wellbutrin though where as i did not. Only thing i used was tension tamer tea and cherry tootsie pops. I found smoking to me was more of a hand to mouth habit. So when i quit i found my hands and mouth still wanted to go thru the motions so i used tootsie pops whenever i wanted a cig. And to help my nerves i drank tension tamer tea. after a week or so i was just fine and didnt use the tootsie pops anymore either.
cold turkey to me is the only way to go. If you dont want to smoke throw out your cigs and stop smoking. You wont die from nicotine withdrawl , it will not be fun but you wont die from it. And what dont kill you only makes you stronger
Nevermind
M
Mr. Nevermind
that is a valid concern best of luck to you though. i do hope u quit
Nevermind
Nevermind
Pops said:
lol true that, i'm worried about everyone else if i quit...i know that i wouldn't want to hang around myself for the first month or so.
but yeah mr. nevermind said it right....it is all in your head. there are some physical symptoms but you only make them worse with your mind....people weren't meant to smoke cigs.
not that i'm proud but i was doing alot of coke,meth,crank, back in the day...all my friends were doing it....i was turning into a skeleton, being depressed and very angry at everything....mainly mad at myself but taking it out on others....one night i went home and was truely fed up with it and told myself i'm never touching the shit again...i was done and my mind is to powerful for any drug....i still hung out with the same friends until wee hours of the morning but never touched it again...i was the 1st person to quit out of my whole group of friends...after they seen me change and make better for myself i had tons of followers.
i still have friends out of that group that can't kick it....they look like shit, suicidal,they talk whack, they steal and make lies like no one knows what they are up too, they pretend they quit, they are in and out of trouble and jail...it truely has them by the balls...i always tell them they are weak and weak minded. even though they pretend like they want to quit i don't think they truely do....even after we've had friends in the same group kill themselves because they can't control thier lives.
same thing with drinking, i went into a stage shortly after i turned 21 that i was in the bar everyday getting drunk and driving, i did that for about 2 yrs...1 day i said fuck this i'm done...i'm gonna end up being an alcoholic end up in jail or killing someone behind the wheel.....i didn't have another sip for over a yr....i still drink now n again...but as soon as i said i'm done i was done.
i never done that with cigs but i'm getting close, tastes nasty, smells nasty, costs money i could use for better things, the hard part is the obvious....a cig is great after i smoke bud, eat, or have sex. i know the day i say i'm done i'll be done....i don't let anything beat me...i'm too head strong and competitive...i'll feel the cigs are going up against me and no way a little dumb cig can beat me at anything.
i workout 5 nights a week, eat healthy, i play sports, i'm the athletic type yet i smoke cigs...seems retarded to me. my gf doesn't smoke cigs...i have all the reason in the world to quit...i just haven't told myself that it's time yet...but like i said it's getting close and will probably be my biggest challenge of my life but i'll be ready and i'll win....that u can guarentee. lol sorry for the wake and bake ramble but thats how it is....peace
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