[100% veg*n ] Meeting calcium needs: tips for vegans

[Guest guest]

Also soy or coconut milk yogurt is good. I love Silk's strawberry yogurt.

On Wed, Apr 8, 2009 at 12:48 PM, swpgh01.t21 <swpgh01.t21 wrote:

Meeting calcium needs is super easy on a vegan diet—especially with the availability of so many fortified plant foods.

Recommended intake of calcium for adults is 1,000 mg per day. Right now, the research doesn't support the idea that vegans need less calcium than anyone else. A few studies have suggested that some vegans may fall short of calcium requirements, raising their risk for bone fractures. (Many omnivores don't get enough calcium, either, of course.)

Here are some good sources of calcium for vegans (and for everyone else, too!) followed by a few tips for boosting calcium intake.Foods that provide about 300 mg of calcium:1 cup fortified orange juice or V8 juice

1 cup fortified soymilk1 Luna BarFoods that provide about 200 mg of calcium: 1 tbsp blackstrap molasses1 cup fortified apple juice½ cup cooked collard greens½ cup calcium-set tofu1 ounce of fortified breakfast cereal

Foods that provide about 100 mg of calcium½ cup cooked kale, turnip greens, or broccoli½ cup cooked soybeans¼ cup soynuts1 package of instant oatmeal5 dried figsFoods that provide about 50 to 75 mg of calcium

 2 tbsp almond butter or tahini½ cup prepared textured vegetable protein (TVP)½ cup cooked bok choy½ cup tempeh1/2 cup cooked navy, black or great northern beans½ cup vegetarian baked beans1 orange

2 tbsp almonds Try these easy ways to boost calcium intake• Make your own trail mix and include soynuts and almonds.• Whole grain cereal with fortified soy (or any nondairy milk) is a great breakfast or snack. Add a glass of calcium fortified juice and you'll have met half your calcium requirement before the day has even started.

• White beans and figs are both good sources of calcium and they are often paired up in Italian cuisine. Cook them with onions sautéed in olive oil and season with rosemary.• Blackstrap molasses has a robust flavor that may be too strong for some palates straight from the jar. But it's wonderful to add to baked beans, hot breakfast cereals or baked goods, though.

• That old veggie standby, hummus, is a great source of calcium since it uses both chickpeas and tahini.• It's best to eat whole foods most of the time, but there is nothing wrong with grabbing a protein bar occasionally when you are on the go. Choose Luna bars, which are vegan and packed with calcium.

• Miso soup with chunks of tofu and some wilted greens is a good lunch or dinner. Or eat like the Japanese and have it for breakfast.• Try almond butter on a sandwich instead of peanut butter.Make the most of the calcium in your diet:

The calcium content of tofu varies widely. Look for brands of tofu that list calcium-sulfate as an ingredient.Fortified soymilk is a great source of calcium, and provides isoflavones, too. Give cartons of soymilk a few good shakes before using since the calcium can settle to the bottom of the carton.

If you consistently fall short on calcium intake, make up the difference with a supplement. It's an easy and perfectly healthful way to meet calcium needs on any kind of diet. Use supplements between meals if possible since they can interfere with iron absorption.

Author: Virginia MessinaVirginia Messina is an examiner from Seattle, Washington. You can see Virginia's articles on Virginia's Home Page.http://www.examiner.com/x-5670-Seattle-Vegan-Examiner~y2009m4d7-Meeting-calcium-needs-tips-for-vegans

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[Guest guest]

A theory i read suggests these calcium requirements were inflated because of the meat-rich SAD. Excess protein, especially animal protein, causes you to lose calcium, so the USDA folks setting the requirements upped the calcium you need to make up for that issue. Since vegans get less protein than omnis (but still more than they need), they may not need as much as someone eating animal foods.

 

Don't know how true that is, though.

Danielle

 

 

 

EMAILING FOR THE GREATER GOODJoin me

 

 

vegan-network From: bluerose156Date: Wed, 8 Apr 2009 13:07:54 -0400Re: [100% veg*n ] Meeting calcium needs: tips for vegans

 

 

 

Also soy or coconut milk yogurt is good. I love Silk's strawberry yogurt.

On Wed, Apr 8, 2009 at 12:48 PM, swpgh01.t21 (AT) btinternet (DOT) com <swpgh01.t21 (AT) btinternet (DOT) com> wrote:

Meeting calcium needs is super easy on a vegan diet—especially with the availability of so many fortified plant foods.Recommended intake of calcium for adults is 1,000 mg per day. Right now, the research doesn't support the idea that vegans need less calcium than anyone else. A few studies have suggested that some vegans may fall short of calcium requirements, raising their risk for bone fractures. (Many omnivores don't get enough calcium, either, of course.)Here are some good sources of calcium for vegans (and for everyone else, too!) followed by a few tips for boosting calcium intake.Foods that provide about 300 mg of calcium:1 cup fortified orange juice or V8 juice1 cup fortified soymilk1 Luna BarFoods that provide about 200 mg of calcium: 1 tbsp blackstrap molasses1 cup fortified apple juice½ cup cooked collard greens½ cup calcium-set tofu1 ounce of fortified breakfast cerealFoods that provide about 100 mg of calcium½ cup cooked kale, turnip greens, or broccoli½ cup cooked soybeans¼ cup soynuts1 package of instant oatmeal5 dried figsFoods that provide about 50 to 75 mg of calcium 2 tbsp almond butter or tahini½ cup prepared textured vegetable protein (TVP)½ cup cooked bok choy½ cup tempeh1/2 cup cooked navy, black or great northern beans½ cup vegetarian baked beans1 orange2 tbsp almonds Try these easy ways to boost calcium intake• Make your own trail mix and include soynuts and almonds.• Whole grain cereal with fortified soy (or any nondairy milk) is a great breakfast or snack. Add a glass of calcium fortified juice and you'll have met half your calcium requirement before the day has even started.• White beans and figs are both good sources of calcium and they are often paired up in Italian cuisine. Cook them with onions sautéed in olive oil and season with rosemary.• Blackstrap molasses has a robust flavor that may be too strong for some palates straight from the jar. But it's wonderful to add to baked beans, hot breakfast cereals or baked goods, though.• That old veggie standby, hummus, is a great source of calcium since it uses both chickpeas and tahini.• It's best to eat whole foods most of the time, but there is nothing wrong with grabbing a protein bar occasionally when you are on the go. Choose Luna bars, which are vegan and packed with calcium.• Miso soup with chunks of tofu and some wilted greens is a good lunch or dinner. Or eat like the Japanese and have it for breakfast.• Try almond butter on a sandwich instead of peanut butter.Make the most of the calcium in your diet:The calcium content of tofu varies widely. Look for brands of tofu that list calcium-sulfate as an ingredient.Fortified soymilk is a great source of calcium, and provides isoflavones, too. Give cartons of soymilk a few good shakes before using since the calcium can settle to the bottom of the carton.If you consistently fall short on calcium intake, make up the difference with a supplement. It's an easy and perfectly healthful way to meet calcium needs on any kind of diet. Use supplements between meals if possible since they can interfere with iron absorption.Author: Virginia MessinaVirginia Messina is an examiner from Seattle, Washington. You can see Virginia's articles on Virginia's Home Page.http://www.examiner.com/x-5670-Seattle-Vegan-Examiner~y2009m4d7-Meeting-calcium-needs-tips-for-vegans---To to the Digest Mode [ recommended ], send an email to: vegan-network-digest

[Guest guest]

Yup, that makes complete sense to me.

On Wed, Apr 8, 2009 at 1:38 PM, Danielle Kichler <veggietart wrote:

 

A theory i read suggests these calcium requirements were inflated because of the meat-rich SAD.  Excess protein, especially animal protein, causes you to lose calcium, so the USDA folks setting the requirements upped the calcium you need to make up for that issue.  Since vegans get less protein than omnis (but still more than they need), they may not need as much as someone eating animal foods.

 Don't know how true that is, though.

Danielle

 

 

 

EMAILING FOR THE GREATER GOOD

Join me 

 

vegan-network From: bluerose156Date: Wed, 8 Apr 2009 13:07:54 -0400

Re: [100% veg*n ] Meeting calcium needs: tips for vegans

 

 

 

 

 

Also soy or coconut milk yogurt is good. I love Silk's strawberry yogurt.

On Wed, Apr 8, 2009 at 12:48 PM, swpgh01.t21 <swpgh01.t21 wrote:

Meeting calcium needs is super easy on a vegan diet—especially with the availability of so many fortified plant foods.Recommended intake of calcium for adults is 1,000 mg per day. Right now, the research doesn't support the idea that vegans need less calcium than anyone else. A few studies have suggested that some vegans may fall short of calcium requirements, raising their risk for bone fractures. (Many omnivores don't get enough calcium, either, of course.)

Here are some good sources of calcium for vegans (and for everyone else, too!) followed by a few tips for boosting calcium intake.Foods that provide about 300 mg of calcium:1 cup fortified orange juice or V8 juice

1 cup fortified soymilk1 Luna BarFoods that provide about 200 mg of calcium: 1 tbsp blackstrap molasses1 cup fortified apple juice½ cup cooked collard greens½ cup calcium-set tofu1 ounce of fortified breakfast cereal

Foods that provide about 100 mg of calcium½ cup cooked kale, turnip greens, or broccoli½ cup cooked soybeans¼ cup soynuts1 package of instant oatmeal5 dried figsFoods that provide about 50 to 75 mg of calcium

 2 tbsp almond butter or tahini½ cup prepared textured vegetable protein (TVP)½ cup cooked bok choy½ cup tempeh1/2 cup cooked navy, black or great northern beans½ cup vegetarian baked beans1 orange

2 tbsp almonds Try these easy ways to boost calcium intake• Make your own trail mix and include soynuts and almonds.• Whole grain cereal with fortified soy (or any nondairy milk) is a great breakfast or snack. Add a glass of calcium fortified juice and you'll have met half your calcium requirement before the day has even started.

• White beans and figs are both good sources of calcium and they are often paired up in Italian cuisine. Cook them with onions sautéed in olive oil and season with rosemary.• Blackstrap molasses has a robust flavor that may be too strong for some palates straight from the jar. But it's wonderful to add to baked beans, hot breakfast cereals or baked goods, though.

• That old veggie standby, hummus, is a great source of calcium since it uses both chickpeas and tahini.• It's best to eat whole foods most of the time, but there is nothing wrong with grabbing a protein bar occasionally when you are on the go. Choose Luna bars, which are vegan and packed with calcium.

• Miso soup with chunks of tofu and some wilted greens is a good lunch or dinner. Or eat like the Japanese and have it for breakfast.• Try almond butter on a sandwich instead of peanut butter.Make the most of the calcium in your diet:

The calcium content of tofu varies widely. Look for brands of tofu that list calcium-sulfate as an ingredient.Fortified soymilk is a great source of calcium, and provides isoflavones, too. Give cartons of soymilk a few good shakes before using since the calcium can settle to the bottom of the carton.

If you consistently fall short on calcium intake, make up the difference with a supplement. It's an easy and perfectly healthful way to meet calcium needs on any kind of diet. Use supplements between meals if possible since they can interfere with iron absorption.

Author: Virginia MessinaVirginia Messina is an examiner from Seattle, Washington. You can see Virginia's articles on Virginia's Home Page.http://www.examiner.com/x-5670-Seattle-Vegan-Examiner~y2009m4d7-Meeting-calcium-needs-tips-for-vegans

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[Guest guest]

Does anyone know if non organic Silk milk is GMO free?Sent via BlackBerry by AT&TBlue Rose Wed, 8 Apr 2009 13:07:54 -0400<vegan-network >Re: [100% veg*n ] Meeting calcium needs: tips for vegans Also soy or coconut milk yogurt is good. I love Silk's strawberry yogurt. :)On Wed, Apr 8, 2009 at 12:48 PM, swpgh01.t21 (AT) btinternet (DOT) com <swpgh01.t21 (AT) btinternet (DOT) com> wrote: Meeting calcium needs is super easy on a vegan diet—especially with the availability of so many fortified plant foods. Recommended intake of calcium for adults is 1,000 mg per day. Right now, the research doesn't support the idea that vegans need less calcium than anyone else. A few studies have suggested that some vegans may fall short of calcium requirements, raising their risk for bone fractures. (Many omnivores don't get enough calcium, either, of course.) Here are some good sources of calcium for vegans (and for everyone else, too!) followed by a few tips for boosting calcium intake.Foods that provide about 300 mg of calcium:1 cup fortified orange juice or V8 juice 1 cup fortified soymilk1 Luna BarFoods that provide about 200 mg of calcium: 1 tbsp blackstrap molasses1 cup fortified apple juice½ cup cooked collard greens½ cup calcium-set tofu1 ounce of fortified breakfast cereal Foods that provide about 100 mg of calcium½ cup cooked kale, turnip greens, or broccoli½ cup cooked soybeans¼ cup soynuts1 package of instant oatmeal5 dried figsFoods that provide about 50 to 75 mg of calcium  2 tbsp almond butter or tahini½ cup prepared textured vegetable protein (TVP)½ cup cooked bok choy½ cup tempeh1/2 cup cooked navy, black or great northern beans½ cup vegetarian baked beans1 orange 2 tbsp almonds Try these easy ways to boost calcium intake• Make your own trail mix and include soynuts and almonds.• Whole grain cereal with fortified soy (or any nondairy milk) is a great breakfast or snack. Add a glass of calcium fortified juice and you'll have met half your calcium requirement before the day has even started. • White beans and figs are both good sources of calcium and they are often paired up in Italian cuisine. Cook them with onions sautéed in olive oil and season with rosemary.• Blackstrap molasses has a robust flavor that may be too strong for some palates straight from the jar. But it's wonderful to add to baked beans, hot breakfast cereals or baked goods, though. • That old veggie standby, hummus, is a great source of calcium since it uses both chickpeas and tahini.• It's best to eat whole foods most of the time, but there is nothing wrong with grabbing a protein bar occasionally when you are on the go. Choose Luna bars, which are vegan and packed with calcium. • Miso soup with chunks of tofu and some wilted greens is a good lunch or dinner. Or eat like the Japanese and have it for breakfast.• Try almond butter on a sandwich instead of peanut butter.Make the most of the calcium in your diet: The calcium content of tofu varies widely. Look for brands of tofu that list calcium-sulfate as an ingredient.Fortified soymilk is a great source of calcium, and provides isoflavones, too. Give cartons of soymilk a few good shakes before using since the calcium can settle to the bottom of the carton. If you consistently fall short on calcium intake, make up the difference with a supplement. It's an easy and perfectly healthful way to meet calcium needs on any kind of diet. Use supplements between meals if possible since they can interfere with iron absorption. Author: Virginia MessinaVirginia Messina is an examiner from Seattle, Washington. You can see Virginia's articles on Virginia's Home Page.http://www.examiner.com/x-5670-Seattle-Vegan-Examiner~y2009m4d7-Meeting-calcium-needs-tips-for-vegans ---To to the Digest Mode [ recommended ], send an email to: vegan-network-digest