As many of you know, our lessons at DAC go well beyond teaching dance. During the month of October we emphasize bone health. We teach that students need to have (on average) at least two servings of green leafies (which goes beyond lettuces: broccoli, cauliflower, brussel sprouts, spinach, cabbage, beat greens, and others). However there are difference in the quality of these good vegetables, for instance: red leaf lettuce is not as rich in calcium as Romaine lettuce.
Students also need 10-20 minutes of sunshine (for vitamin D3) everyday with other sources of calcium, like tofu, soy milk, sardines, and milk products like low fat milk, yogurt and cheese. The point is not to rely solely on dairy products for one's calcium supply. The calcium in pasteurized products is not very absorbable and studies suggest may lead to calcium deposits (kidney stones, gall stones, bone spurs) later in life. Availability, accessibility , absorbability are different ways to define calcium. Absorbability is the factor we need to address. Calcium is available and accessible in foods like cow milk products, but not very absorbable. However, it should not be counted out...just not counted on!
While I don't want students to rely on fortified foods to get their calcium and other nutrients, I do recommend foods fortified with calcium citrate, like orange juice. Calcium-citrate is very absorbable. Calcium phosphate, calcium carbonate (cheap and common), and others are not.
I would recommend at least 1,200 mg of calcium for children 11-25 years of age. Since most DAC students are female and growing, they need more than the recommended 1,000mg. . http://paleodiet.com/losspts.txt
As you probably know, the body absorbs calcium better when taken in moderate does, so students should have some at each meal.
Fortunately, DAC students, I do not believe, are drinking alcohol or smoking. Thirty minutes of exercise a day, plus eating a variety of the foods mentioned above will help students to easily get their required amount of calcium. I recommend anyone drinking decaffinated beverages eliminate eliminate them, because they still has caffeine in them, and caffeine prevents the absorption of calcium. I also recommend limiting chocolate for the same reason...I know horrible to say just before Halloween.
For obvious reasons, I suggest banning soda. Most sodas contain phosphoric acid (not on the ingredient label) that leaches calcium right our of the bones.
I also suggest lowering salt and sugar from the diet as there are studies indicating an adverse effect on calcium absorption. http://paleodiet.com/losspts.txt
It is best to get most of your fiber through fruits and veggies and not rely on whole grains. As you know, I am a BIG advocate for whole grains over enriched wheat flour products, but too much bran from whole grains can inhibit calcium absorption. Keep your grain products to a moderate amount and have another salad!
Have fun at home planning better ways to help each other get your needed calcium.
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