Add bone building nutrients to meal plan

This nutrition activity can be done at anytime, and though quite easy, you will find that it can give a quick overview indicating if your diet is balanced, which food groups are well represented, portion sizes, and the nutrients frequently consumed in large quantities, and those in minimal amounts.

Having knowledge of the good sources of nutrients, you will be able to determine the best sources of carbohydrates, fats, protein, minerals (e.g. calcium, phosphorus, magnesium, manganese, etc.), and vitamins (e.g. vitamins B group, C, D, E, and K). For example, people who usually omit milk, yogurt, cheese, nuts and seeds, fortified soy milk, and dark green leafy vegetables from their diet should note that they are more than likely not consuming adequate calcium and phosphorous.

Then over period of time a lack of calcium, phosphorus, and vitamin D in the diet may probably result in rickets in children, osteomalacia (soft bones likely to bow or fracture, resulting from a deficiency of vitamin D in which there is a defect in the bone building process) and osteoporosis (referred to as porous bones or weak and brittle bones that can easily fracture; these fractures commonly occur in hip, spine or wrist) in adults, and tetany. From this you can conclude that there are consequences associated with the lack of calcium, vitamin D, and the other bone building nutrients.

The importance of bone building nutrients Calcium, phosphorus, and magnesium work together in the formation of bone and maintaining the skeletal structure of the body; however, vitamin D aids in the absorption of calcium, and phosphorus.

You should keep in mind that bones and teeth contain at least 99 percent of the body’s calcium, while the other one percent is distributed in body fluids (intracellular and extracellular fluids). Also, besides building strong bones and teeth, calcium aids in muscle contraction, transmission of nerve impulses, blood clotting, cellular processes, regulation of the heart rhythm, and enzyme activation. Given its significant role, persons need calcium throughout the life cycle e.g.

infants, school-aged children, adolescents, pregnant and lactating women, adults, and senior citizens. Increase needs for calcium noted during growth, pregnancy, lactation and calcium-deficient states, and also during levels of exercise which results in high bone density, enhance calcium absorption.

In addition, the other functions for phosphorus and magnesium include – aids in maintaining acid- base balance fluids, and essential for nerve activity, respectively.

Practical approach Therefore, in order to maintain one’s nutritional status, always aim to include the best sources of calcium – milk and milk products (cheese, yogurt), seafood (salmon and sardines with edible bones); besides the foods from animals listed, you can also get calcium from plant sources which include dasheen leaves (callaloo bush), pak choi, broccoli, collard greens, cauliflower, kale, turnip, dried beans and legume products (e.g.

tofu), dried fruits, fortified soy milk, fortified orange juice, almond nuts, sesame seeds, etc.

While meats and grains are poor sources; as well as, veggies such as spinach, rhubarb, and Swiss chard are also poor sources, as they contain large amounts oxalic acid which binds calcium and prevents its absorption. Good sources of phosphorus include: milk and milk products, seeds and nuts, meats; and magnesium: dried beans, tofu, peanuts, potatoes, dark green leafy vegetables, milk, bread, ready-to-eat cereals.

Nutrition experts Kathleen Mahan and Sylvia Escott-Stump also documented that several factors may influence bioavailability and hence the absorption of calcium in the body; such as low levels of vitamin D or probably insufficient exposure to sunlight might decrease calcium absorption among older adults. Also, the inefficiency of skin production of vitamin D in older adults is somewhat lower compared to that of younger individuals.

Working with the menu For meal planning, the meal manager should include these sources of the aforementioned nutrients for meals and snacks; for example sandwiches with cheese spread, yogurt, a glass of cold milk plain or flavoured, almond nuts and raisins, cheese biscuits or curls. Breakfast – one small orange or half cup fortified orange juice, one small bowl cornmeal porridge with milk and raisins, one slice toast with vegetables and shredded cheese.

Lunch – two small pieces baked chicken with gravy, two pot spoons vegetable rice, one pot spoon pink beans, one pot spoon callaloo, half cup fortified orange juice. Dinner – one hops bread, one cheese vegetable omelet, one cup yogurt with fruit pieces. These are just a few examples of how to add good sources of calcium, phosphorus, and magnesium to your daily meal plan. Note, you are selecting foods from the Caribbean Food Groups to achieve your goal, and still continue to have balanced meals.

On the other hand, at home you can also enhance the nutritional value of foods. This can be done in various ways, such as adding milk (either powdered or liquid), yogurt, grated cheese and shredded vegetables to bread, bake, muffins, biscuits, crushed ground provision or starchy fruits (breadfruit, green banana, etc.).

Claudette Mitchell, PhD, RD – Assistant Professor, University of the Southern Caribbean, School of Science, Technology, and Allied Health