WANT TO CHECK OUT CALCIUM, IRON, AND SATURATED/TRANS FAT? CALCIUM Since calcium is such a key mineral for girls in the growth spurt, why not check food labels on dairy products, calcium-fortified orange juice, calcium-fortified soy and rice milkand other packaged foodsto see how you’re doing in the calcium department? IRON Yes, yes, yes. Girls do need iron, no doubt about it. And you can easily scout it out because many packaged foods are fortified with iron. Food labels can help you figure out how to reach your goal of 100 percent. Check for iron listed on the label of, say, a ready-to-eat whole grain cereal box. If it says “Iron: 50%,” it means one serving of the cereal would get you about halfway there. SNACKS AND SATURATED FAT/TRANS FAT Got the munchies? Craving a little packaged something? Choosing snacks with less than 5 percent DV of saturated fat (see here) per serving can contribute toward keeping your saturated fat intake in a healthy range over time. As stated at the bottom of the Nutrition Facts label (here), at the level of 2,000 calories a day, no more than twenty grams (or 10 percent of calories) should come from SATURATED FATS. As a matter of fact, THE LESS SATURATED FATS, THE BETTER! And zero trans fat is best! Want to increase your food label knowledge? Log on to www.cfsan.fda.gov/label.html. THE GOAL IS TO REACH 100 PERCENT DAILY VALUE (DV) So here’s how it works: One glass of 1 percent low-fat or skim milk and one cup of yogurt along with 1/4 cup of firm (calcium-set) tofu would satisfy the adult daily requirement, because 35 percent DV plus 35 percent DV plus 35 percent DV adds up to over 100 percent DV: 35 + 35 + 35 = 105 See? It’s a math problem. Actually, the calcium requirement of an adolescent girl is a little higher than for an adult under fifty years old. Yogurt, cheese, almond butter, white beans, sesame tahini, calcium-fortified foods and drinks, and (if recommended by your doctor) a calcium supplement can help you reach your daily goal (see here).

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