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Susan M Taylor Smith
Coon Rapids, MN Joined: 04/16/10 Posts: 82 View Profile |
Health And Wellness Resource - Topics Ongoing Posted Saturday, August 7, 2010 02:44 PM
Phosphorus -- Backbone to Healthy BonesAugust 5, 2010
By Rebecca Lynch, M.S.,R.D.,L.D.N
Phosphorus is a mineral that works with calcium to keep bones strong and healthy. This depends on a good balance between calcium and phosphorus in your diet. Eating too much phosphorus can disrupt the balance.
The amount of calcium and phosphorus you need depends on your age, and whether you are pregnant or breastfeeding. The recommendations below are for healthy people. People with chronic health conditions, such as kidney disease, should speak with their doctors or a dietitian regarding the amount that is right for them.
The Calcium-Phosphorus Balance Americans, on average, tend to get too little calcium and too much phosphorus in their diets. Men: Women: Some studies suggest that consuming a high-phosphorus, low-calcium diet can be harmful to bones. At most, you shouldn't consume more than three to four grams (3,000 - 4,000 milligrams) of phosphorus a day, depending on age. Over the past 20 years, however, we have increased our phosphorus intake 10% to 15% because more phosphorus salts have been added to the food supply. They:
Phosphorus salts are more easily absorbed into the bloodstream, compared with phosphorus found naturally in food. People with kidney disease are more susceptible to a build-up of phosphorus in the blood. A diet high in processed or convenience foods may disturb the calcium and phosphorus balance that maintains bone health. Unfortunately, food companies are not required to provide information about phosphorus content on the nutrition fact label. This makes it difficult for consumers to make good choices. To identify phosphorus salts in foods, look for "phos" in the ingredient list.
Aim for two to three servings of dairy a day. If you can't tolerate dairy, choose other foods high in calcium, or take a calcium supplement to meet your daily calcium requirement. To avoid eating too much phosphorus, choose whole, fresh foods, when possible. Processed, convenience and fast foods can be high in phosphorus and sodium. So eat them in moderation.
Rebecca Lynch, M.S., R.D., L.D.N, completed her dietetic internship at the Brigham and Women's Hospital, Boston and received her master's degree in nutrition at the University of Vermont. She is currently a senior clinical dietitian working with people with kidney problems at Brigham and Women's Hospital. |
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Susan M Taylor Smith
Coon Rapids, MN Joined: 04/16/10 Posts: 82 View Profile |
RE: Health And Wellness Resource - Topics Ongoing Posted Saturday, August 7, 2010 02:51 PM Small Fraction of Americans Meet Salt Guidelines
June 24, 2010 ATLANTA (AP) -- Most U.S. adults should eat less than a teaspoon of salt each day, but a new government report says just 1 in 18 meet that goal. "This is not good news," said Janelle Peralez Gunn of the Centers for Disease Control and Prevention, lead author of a new study released Thursday. Health officials currently say no adult should eat more than a teaspoon of salt each day. They go on to advise that 70 percent of adults -- including people with high blood pressure, all African-Americans and everyone over 40 -- should actually limit their salt intake to a more restrictive two-thirds of a teaspoon. Sodium increases the risk of high blood pressure, which is major cause of heart disease and stroke. Salt -- or sodium chloride -- is the main source of sodium for most people. Overall, only 1 in 10 adults meet the teaspoon standard, said the CDC study. But for those who should be even stingier, only 1 in 18 manage to do it. The research repeated what others have found, that the vast majority of dietary salt comes from processed and restaurant foods. And it concluded that salt was most commonly found in cold cuts and other meats, and in baked goods and other items counted as grain-based products. "It's not a matter of Americans taking a salt shaker and adding salt to their food," said Linda Van Horn, a Northwestern University medical school professor who chairs the American Heart Association's Nutrition Committee. Salt reduction has become a recent focus of public health campaigns. New York City, the heart association and nearly three dozen other groups have been trying to persuade food manufacturers and chain restaurants to reduce salt content by more than 50 percent over the next 10 years. The CDC and federal health agencies also have had sodium-reduction talks with food companies. The CDC study is based on a national survey of nearly 4,000 adults ages 20 and older in the years 2005 and 2006. They had their blood pressure taken and answered questions about what they ate. The participants tended to consume roughly 1 1/2 teaspoons of salt each day. People in the more restrictive group -- those at increased risk of high blood pressure -- were eating twice as much as they should have, the study found. One in three U.S. adults has high blood pressure, and the government estimates that nine in 10 will develop it in their lifetime. |
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Susan M Taylor Smith
Coon Rapids, MN Joined: 04/16/10 Posts: 82 View Profile |
RE: Health And Wellness Resource - Topics Ongoing Posted Saturday, August 7, 2010 02:53 PM
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Susan M Taylor Smith
Coon Rapids, MN Joined: 04/16/10 Posts: 82 View Profile |
RE: Health And Wellness Resource - Topics Ongoing Posted Sunday, August 8, 2010 08:39 AM I had to monitor my salt intake a number of years ago. Since then, I have gotten in the habit of buying salt-free veggies, especially tomatoes. I also use lime juice as a salt substitute in many dishes. You have to be careful about salt substitutes, as they may have too much other substances. Good eating can be a real adventure! Tweaking tried and true recipes is a challenge! Good Luck ! |
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Duane Powell
Joined: 05/17/10 Posts: 4 View Profile |
RE: Health And Wellness Resource - Topics Ongoing Posted Wednesday, January 12, 2011 09:46 PM
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