Trying to eat a healthier diet? Get to a target weight? Or just make sense of all the nutrition news out there?
Globe columnist and dietitian Leslie Beck was online earlier to take your questions on healthy eating, boosting nutrition and everything in between.
Your questions and Ms. Beck's answers appear at the bottom of this page.
A leading Canadian nutritionist, Ms. Beck operates a private practice in Toronto. When she's not helping people achieve their nutrition and fitness goals, she's writing her weekly column for The Globe and making appearances on CTV as Canada AM's nutrition expert.
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Ms. Beck is the author of seven books, including her most recent release, Foods that Fight Disease (Penguin, January, 2008).
Born and raised in Vancouver, Ms. Beck obtained her Bachelor of Science (Dietetics) from the University of British Columbia and proceeded to complete the dietetic internship program at St. Michael's Hospital in Toronto. She studied a Masters in Epidemiology at the University of Toronto. She is a member of Dietitians of Canada and the College of Dietitians of Ontario.
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Lily B from Toronto Canada writes: I am in my early twenties. My family has a strong history of osteoporosis. Should I be taking a calcium supplement? If so, what should I look for in a supplement? Is it necessary to take one with vitamin D? I try to eat a lot of yogurt, but I hate the taste of milk, so most of my milk intake is through lattes.
<>Leslie Beck: Hi Lily, You require 1000 milligrams of calcium every day. (If you have had your bone mineral density measured, and your doctor has told you it is low, then you should increase your calcium intake to 1500 milligrams per day.) In food terms, 1000 milligrams of calcium is provided in 3 servings of milk or milk alternatives (e.g. 1 cup milk, 3/4 cup yogurt, 1.5 ounces of cheese or 1 cup soy beverage). One cup (250 ml) of milk, 175 ml plain yogurt or 1.5 ounces (45 grams) of cheese delivers roughly 300 milligrams of calcium, as does one cup (250 ml) of enriched soy beverage or fruit juice.
Almonds, leafy greens and cooked broccoli also add calcium to your diet but in smaller amounts. Canned salmon is also a good source but only as long as you eat the bones.
So, if you are not consuming 3 servings of dairy or fortified beverages every day, then yes, you should take a calcium supplement. The most common calcium supplements are calcium carbonate and calcium citrate. Calcium carbonate supplements are generally the least expensive and most widely used; each provides roughly 500 milligrams of calcium per tablet. Calcium citrate supplements are lower dose; they contain 300 to 350 milligrams of calcium per tablet. Calcium carbonate must be taken with a meal, whereas calcium citrate can be taken with food or on an empty stomach.
Many people find calcium carbonate products are more convenient. That's because you'd have to take more calcium citrate pills to get the same amount of elemental calcium as you'd get from a calcium carbonate pill.
Vitamin D is necessary for the absorption of calcium. I generally advise choosing a calcium supplement with added vitamin D. You should be consuming 1000 IU of vitamin D each day for cancer prevention and bone health. Add up how much supplemental vitamin D you are getting from your multivitamin (if you take one) and calcium supplement(s). If necessary, make up the difference with a separate vitamin D supplement.
Magnesium is also important for bone health but it is not necessary to help the body absorb calcium. Magnesium rich foods include whole grains, legumes, nuts, leafy greens, dried fruit and dairy products. If you opt for a calcium-magnesium supplement, choose one with a 2:1 ratio of calcium and magnesium (e.g. 300 milligrams of calcium and 150 milligrams of magnesium). Taking supplemental magnesium in doses of 350 milligrams or greater can cause diarrhea.
One last tip: spread your calcium intake over the course of the day. Absorption from supplements is best in doses of 500 milligrams or less.
