Calcium Absorption & the Caffeine Effect

Includes Tasty Enchilada & Pudding Recipes for Dieters

Copyrighted by Diet Bites

Although the effect is small, the consumption of caffeine in the daily diet can temporarily increase the excretion of calcium and calcium absorption.

The effects can be offset by including a tab more calcium on the daily menu.

Calculating the Loss of Calcium MG's

One cup of regular coffee (with caffeine) creates a loss of 2-3 mg of calcium. The loss can be set into balance by simply adding one Tablespoon of milk to the coffee.

Moderate caffeine consumption has little-to-no-effect on bone health in individuals who obtain adequate calcium in their daily diets. Current recommended daily allowance for the Dairy Food Group servings are two to three per day, based on current recommended weight and energy requirements by the body.

Best sources for calcium can be found in the dairy section of your local market where cheese, cottage cheese, sour cream, milk, yogurt, buttermilk, cream cheese and other calcium-fortified foods abound. These foods also make for smart choices when trying to lose weight - a wedge of low fat cheese, a cup of fat reduced milk, fresh raw vegetables with a bit of reduced-fat yogurt to dip into and a serving of low fat cottage cheese.

Easy Recipes & Meal Suggestions Built Upon Calcium

If you find you're having difficulty cutting calories and balancing your calcium needs, think outside of the Dairy Food Box and look towards the Grain Group. When shopping at the market look for calcium-fortified whole grains as well as cereals. But don't stop there - look towards the Fruit Group. Many delicious fruit juices are mined with calcium benefits in our modern day diet. So many choices - so little time.

Diet Enchilada Recipe:

Do you like Mexican cuisine? What about enchiladas? If so, look for your favorite lower calorie, fat reduced chili at the market while shopping. Pick up a small package of corn tortillas. You'll also need to purchase one medium onion of any variety, your favorite Mexican salsa and a block of low fat cheese. You can cut some of the work out of this recipe by purchasing shredded cheese; one of our favorites that compliments this diet enchilada recipe is skim based mozzarella cheese. You can also purchase the onions pre-chopped in the frozen food section. You'll need about 1/2 cup for this recipe.

Once home, you'll need to steam the corn tortilla shells. Each contains about 50 calories. After they are steamed and the chili is heated, add a thin layer of the shredded cheese to one side of the corn tortilla.

You'll also need to saute the chopped onions until they are tender and clarified. Use a bit of extra virgin olive oil or cooking spray to do such. Add a few onions on top of the cheese; roll into enchilada-style form and place into a small baking pan.

Preheat the oven to 350 degrees and finish assembling the Diet Enchilada recipe. You should have enough ingredients to create one-half dozen enchiladas based on a small can of chili which contains two serving sizes. Once the enchiladas have been rolled and placed into the baking pan, cover with the warmed canned chili. Top with more shredded cheese and chopped onions. Bake until hot and bubbly. Serve with salsa and light sour cream if desired.

As a note, when shopping for chili at the marketplace, look for brands than contain 250 calories and below. The label should say, 'extra lean' or 'light'. And be sure to read the label to determine fat distribution. Avoid those high in saturated fat and Trans fat.

A very healthy dessert that will provide a blast of calcium benefits is pudding prepared with reduced-fat skim milk. A great recipe for your weight loss plan is our Vanilla-licious Strawberry Dream Pudding Recipe.

Prepare a small package of vanilla instant pudding as directed on the package using skim milk in place of whole. Layer with light whipped topping and sliced sweet strawberries in a clear goblet or wine glass. Top with a whole strawberry that still supports the stem. So simple, so delicious. You can even sprinkle with a dash of ground nutmeg OR sugar crystals for added flavor and beauty.

The History of Ethnic Diets

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