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The Iowa Academy, an affiliate of The Academy of Nutrition and Dietetics, is a not-for-profit professional organization of over 900 members including registered dietitians, dietetic technicians, and dietetic students.
We promote and enhance our profession through various activities and help to improve the lives of Iowa citizens through evidence-based practices.
May is here! This month is one of my favorites because of everything going on. There’s graduation parties, Mother’s Day on the 13th , and because it’s finally nice enough outside, all the budding flowers begin to bloom, adding color back to our yards. Bicycles, roller blades, tennis rackets, and all other things reminiscent of the outdoors begin to come out of hibernation. With all these activities, it’s important to remember to be kind to your
bones and fuel them with the proper nutrition to help them stay healthy, strong, and able to keep up with you! You may be guessing what mystery nutrient your bones crave… yep, you got it, calcium!
While, yes, calcium does promote bone health, there’s more to it that you should be aware of. It makes sense that you’re giving yourself enough calcium by consuming foods rich in calcium, right?! Well, there’s another step that is key as to whether your bones actually have access to that calcium. This is called calcium bioavailability. Some calcium rich foods also contain oxalic acids, which prevent calcium absorption and useless for us. Oxalates may act as a barrier to our nutrient needs, but they’re necessary for plants in that they protect them from calcium toxicity.
The good news for us is that not all calcium rich foods contain oxalates, meaning that the calcium is readily absorbed and available for us! These are primarily found in foods of the brassica genus foods, which often have a distinct odor like broccoli and cauliflower. The calcium bioavailability from them is as good as that from milk.
LATEST MEDIA SEGMENT
How to Shop for a Better Breakfast
Say Happy Mother’s Day with a healthier breakfast for Mom. During this media segment for Women’s
Health Month, Hy-Vee registered dietitian Anne Cundiff shares the secrets to shopping for a breakfast that
will make Mom proud.
Pro tip: Aim for at least 10 grams of protein in the morning, and 5 or more grams of fiber. The combination will help you stay full longer.
1. Pancake or Waffle Mix
Look for 100% whole grains, and make sure it says “whole” on the label. Words like wheat and multigrain can be misleading.
2. Toaster Pancakes or Waffles Fiber is key.
Look for waffles that have at least 3 grams of fiber per serving. Bonus if there’s added protein, such as Kodiak Cakes Power Waffles, which have 12 grams per serving.
3. Muffin Mix
Muffins can be loaded with sugar. To help prevent quick spikes in blood sugar, look for mixes with 3 or more grams of fiber, and pair a small muffin with protein, such as an egg.
Because it’s so energy dense, look for lower sugar options or portion-controlled single serving cups. The Kodiak Cakes line contains 4 grams of fiber and 10 grams of protein.
Steel cut, old-fashioned, and quick oats are all good choices. For toppings, stick with fruit, nuts, and a teaspoon or less of sugar. Or opt for single serving cups that have a good amount of protein and keep sugar in check.
Ham & Egg Breakfast Waffle
Recipe courtesy of Hy-Vee.com.
Serving this sweet and savory waffle combo with ½ cup of raspberries adds 4 grams of fiber.
2 tbsp. light ricotta cheese
1 Kodiak Cake Buttermilk & Vanilla Power Waffle, toasted
¼ c. baby spinach leaves
2 slices deli ham
1 hard-boiled egg, sliced
1 tbsp. Hy-Vee Select maple syrup
1 tsp. finely chopped green onion
Spread ricotta cheese on waffle. Top with spinach leaves, ham and egg slices. Drizzle with maple syrup and sprinkle with green onion.
Nutrition facts per serving:
320 calories, 13g fat, 3.5g saturated fat, 220 mg cholesterol, 840 mg sodium, 30g carbohydrate, 2g fiber, 17g sugar, 21g protein