Calcium Varies In Fortified Cereals

Q How much calcium is in calcium-fortified cereals?
A Products vary. Check the Nutrition Facts label for the amount of
calcium in any specific cereal. The amount is listed under "% Daily
Value." For calcium, the Daily Value used for reference on food labels
is 1,000 milligrams (mg).

Many of the fortified cereals now provide 10 percent or 15 percent of
Daily Value for calcium, which equals 100 to 150 mg of calcium in the
cereal itself. Some cereals provide 25 percent (250 mg) to 60 percent
(600 mg).

Remember that these amounts are all based on the serving size listed on
the label. If your portion differs, adjust these figures accordingly.
Also, these figures are for the calcium in the cereal itself. If you add
a half to one cup of milk (and consume it all), that adds another 150 to
300 mg of calcium.

While calcium-fortified cereals contain more calcium than other cereals,
even one serving of these can't provide the recommended daily total of
800 mg (for children under 9 years) or 1,000 to 1,300 mg for adolescents
and adults.

Furthermore, studies show that we effectively absorb only 600 mg of
calcium at a time. Eating a jumbo bowl of fortified cereal with milk is
not a recommended way to meet your daily calcium needs.

Q. Are some cuts of steak healthier than others?
A. Steak can be high in saturated fat, which, when eaten excessively,
increases the risk of both heart disease and several types of cancer.
But steak can be a lower-fat choice than prime rib.

T-bone, porterhouse and tenderloin (which is where filet mignon comes
from) are all fairly lean cuts of steak, if you trim off the fat around
the outside. This is a simple and effective way to control fat content.
A portion the size of a deck of cards contains only 9 grams of fat if
you've trimmed it well, but skyrockets to 21 grams of fat if left
untrimmed.

The other way to control fat is portion size. The huge steaks served in
many restaurants are enough to feed a family of four. Instead of eating
the whole serving, take the excess home. Freeze it, if you won't use it
in the next two or three days, and make a steak sandwich later.

At the restaurant, center your meal mainly around vegetables with some
potatoes, rice or pasta to go with a 3-ounce portion of steak. This
healthy balance helps limit fat - unless you smother the vegetables with
butter or cheese - and provides many nutrients and fiber that are vital
to good health.

Q. What kind of healthy snacks can I pack that don't need refrigeration?
A. Since most of us have trouble meeting the goal of five to 10 servings
of fruits and vegetables each day, adding a fruit snack would be a great
choice. You can take a piece of fresh fruit, or a container of grapes or
chopped fruit.

Small packages of juice-packed fruit and unsweetened applesauce are
other portable choices. Some fruits, like oranges and bananas, can be
kept in a desk or locker for several days without spoiling. Raisins and
other dried fruit can be kept for much longer periods.

Just pay attention to how much dried fruit you eat because their
concentrated calories add up quickly.

Nuts are another food that demands portion control, but they provide
great fiber amounts and nutrients. Their protein content can hold off
hunger longer than many other snacks, too. You might also pack small
plastic bags or containers with a mixture of whole-grain cereals or
low-fat whole-grain crackers.