Most of us know that dairy produce such as milk, cheese, yoghurt and fromage frais are a terrfiic source of calcium for strong bones and teethl It is also important in our members over fifty that we make sure of getting our full allowance of calcium to guard against osteoporosis (brittle bones).
MY DH never bothered about getting calcium. apart from a tablesp milk in his coffee and an occasional cheese sandwich that's it. He had to go for a bone-scan a few years ago and was immediately put on chewable calcium every day and a tablet he takes every Sunday, now his bone density is improving. I had a scan and I'm fine but I have always been aware of the importance of calcium since joining WW many years ago.
Recent research seems to indicate that the calcium in the above foods has the effect of making us absorb less fat and consequently fewer calories. It seems this effect only happens with dairy produce and not with calcium supplements. You get even less fat, of course, if you choose fat-free varieties of dairy products. For the record cream and butter, which essentially are made just from milk fat, contain virtually no calcium
Good Ideas
Cheese seems to go further if it is finely grated.
Use a vegetable peeler to create fine shavings of cheese.
When making sauces or cheese toppings, choose a strong mature cheese so you won't need to use nearly as much to get a cheesy flavour.
To get your daily calcium
Each one of these foods will supply your calcium for one day, but you can have half of one plus half of another.
a pint of skimmed milk
a pint semi-skimmed milk
a pint of whole milk
w small tubs low fat plain or fruit yoghurt
a can of WW from Heinz Rice Pudding
4 cheese slices (e.g. Kraft's singles)
80g hard cheese (eg Cheddar)
If you have a medical condition which means that you can't tolerate dairy products, you may find it helpful to know that there are small amounts of calcium in sardines, anchovies and prawns, spinach and watercress, figs, sesame seeds, oatcakes and stuffing mix.
happy slimming,
Joan
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