Ask the Dietitian

October 13, 2009 02:58 pm

— Ever been at a loss about what to eat? What’s best for you? How much and when to eat? If you have questions, our dietitians have answers.
I know calcium is important for bone health, but I get conflicting information on how much calcium a person needs. Can you recommend how much calcium is necessary?
Calcium builds and maintains bones and teeth and is also important in the clotting of our blood. Adequate intake (AI) is the same for females and males based on their ages:
AGE, AI (daily)
1-3, 500 mg
4-8, 800 mg
9-18, 1300 mg
19-50, 1000 mg
51+, 1200 mg
Pregnancy and lactation:
Less than 18 years old, 1300 mg
Over 18 years old, 1000 mg
As you can see, adequate intake is set the highest for ages 9-18 since this is the critical age range for bone mass development. Good food sources are dark green leafy vegetables such as kale, collards, turnip greens, mustard greens, and broccoli. Other major food sources are the small bones of sardines and canned salmon, clams and oysters, and yogurt, milk and cheese.
My friend and I eat eggs for their protein content. I eat the whole egg and she only eats the egg whites stating she doesn’t want the cholesterol from the yolks. How much more protein do I get from eating the whole egg?
The whole egg has 6 grams of protein. However, 1 egg white has more protein than 1 egg yolk. Here is the typical composition of an egg, excluding its high water percentage:
Protein (g), Cholesterol (mg), Carbs (g)
Whole egg, 6.0, 274, 1
White only, 4.2, 0, trace
Also, the yolk provides fat, fat-soluble vitamins, cholesterol, and iron. The white provides B vitamins and, as mentioned, has more protein than the yolk.
My doctor has diagnosed me as having Gastroesophageal Reflux Disease. Which foods should I avoid to help reduce my uncomfortable symptoms?
Gastroesophageal Reflux Disease (GERD) is the backward flow of the stomach or duodenal (intestinal) contents into the esophagus. Common symptoms may include heartburn, increased belching, and sometimes painful spasm. Try limiting or eliminating these foods to reduce your symptoms:
Peppermint and spearmint, chocolate, alcohol, caffeinated beverages, decaf coffee and decaf regular tea (herbal teas except with peppermint or spearmint are allowed), pepper, high fat foods (2% milk, whole milk, cream, high-fat cheeses, high-fat yogurt, chocolate milk, cocoa, fried meats, bacon, sausage, pepperoni, salami, bologna, hot dogs, doughnuts, french toast, french fries, deep-fried vegetables, nuts and nut butters, pastries and other high-fat desserts, more than 8 teaspoons of oil, butter, or shortening per day), or any fruits or vegetables that cause symptoms which will vary from person to person.
Contact the dietitians:
Donna Arena
Phone: 606-526-8994
Email: ddarena@sj-london.org
Melinda Hinkle
Phone: 606-877-3755
Email: mhinkle@sj-london.org

Copyright © 1999-2010 cnhi, inc.