Severe dieting as a means to slimming may adversely affect calcium intake.
Consumers are cautioned that if they only reduce the amount of food they eat to achieve slimming, they may run the risk of taking inadequate amount of calcium.
The potentially serious consequence is that after middle age, when the loss of calcium from skeletal mass accelerates, they may be vulnerable to the attack of osteoporosis leading to easy bone cracking.
The young in particular should realise that calcium is the main component of skeleton and teeth and that they should, starting from puberty, consume generous amount of calcium and take sufficient exercise in order to develop sturdy skeletal mass and teeth.
Here are the rules of maintaining healthy bones:
- Control your diet but do not over dieting
Eat a balanced diet and follow "3 low 1 high" rule (low fat, low salt, low sugar, high fiber). - Consume food that is rich in calcium
Milk and dairy products, leafy green vegetables, soybean and bean products, fish that can be eaten with bone, and wood ear are good sources of calcium. - Sufficient vitamin D to facilitate calcium absorption
Sunlight helps body produce vitamin D. Eggs, fish and animal livers are good sources of vitamin D. - Moderate exercise to achieve the best result
Exercise not only facilitates calcium absorption, but also helps burning fat. Therefore, controlling your diet and taking exercise is the best way of slimming.
Exercise not only facilitates calcium absorption, but also helps burning fat. Therefore, controlling your diet and taking exercise is the best way of slimming.
And tips for preventing calcium loss: consume moderate amount of protein; and reduce the consumption of pickled foods, caffeine (e.g. coffee, tea and coke), and foods high in oxalate (e.g. spinach, strawberries and chocolate) and phytate (e.g. wheat bran and nuts).
For more details, consumers are advised to consult the report published by the Consumer Council with information supplied by the Health Info World of Hospital Authority.
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