VITAMIN AND MINERALS QUIZ: WHICH FOOD HAS MORE?

DON’T LET THE PICTURES SWAY YOUR SELECTIONS!

  1. Which has more vitamin C?
    a. 1 cup (C) orange juice
    b. 1 C strawberry halves

OJ

2.  Which has more potassium?

a. 1 medium-sized banana

b. 1 medium-sized white potato (baked)

BANANAS

3.  Which has more vitamin A?

a. ½ C carrot strips or slices

b. 1 C raw spinach

SPINACH LEAVES

4.  Which has more iron?

a. 3 ounces (oz) cooked 90% lean ground beef

b. 1 C cooked black beans

GRILLED HAMBURGER

5.  Which has more vitamin B6 (pyridoxine)?

a. 4 oz chicken breast (broiler or fryer)

b. ½ C raw green peas

GRILLED CHICKEN

6.  Which has more vitamin E?

a. ½ C shelled English walnuts

b. Two large egg yolks

HARD BOILED EGGS

7.  Which has more calcium?

a. 3 oz canned salmon with bones (drained)

b. ½ C 2% milk

MILK

8.  Which has more magnesium?

a. ¼ C dried sesame seeds (whole)

b. 1 C shredded romaine lettuce

SESAME SEEDS

Answers
1.  b. The strawberries win, but just barely at 89.4 milligrams (mg) vitamin C, while the orange juice contains 81.9 mg.
2.  b. The baked potato wins by quite a bit. It contains 926 mg, while a banana contains 422 mg.
3.  a. The carrots contain 10,190 international units (IU) of vitamin A, compared to 2813 IU for spinach.
4.  b. The black beans provide 3.6 mg of iron, while the ground beef provides 2.4 mg.
5.  a. The chicken contains four times as much vitamin B6 as the peas do—0.4 mg vs 0.1 mg.
6.  b. The egg yolks contain twice as much vitamin E as the shelled walnuts—0.8 mg vs 0.4 mg.
7.  a. The salmon contains 212 mg calcium, and the milk contains 143 mg (yes, you eat the tiny bones).
8.  a. The ¼ C of sesame seeds provides 126 mg of magnesium, while the romaine lettuce provides only 6.6 mg.

HOW DID YOU SCORE?

EASY WAYS TO GET MORE CALCIUM WITHOUT TAKING A SUPPLEMENT

MEN AND WOMEN OVER 50 ESPECIALLY NEED TO BE AWARE OF CALCIUM SOURCES IN THEIR DIET.  CALCIUM ADULT DAILY REQUIREMENT (DRI):
1000 mg (≤age 50)
1200 mg (>age 50)

Maybe you are tired of milk or just want to try something new. Either way, these tips can help you to build your bones while adding some variety to your diet.

Better juices
Switch from regular fruit juice to a calcium-fortified juice, but watch your serving size. The calories from juice can add up fast!

dry milk

Milk powder
Mix 1 quart of milk with 1 cup (C) of dry milk powder. Use just as you would regular milk.

Fruit dip
Make a fruit dip using 8 ounces of vanilla yogurt, 2 tablespoons (Tbsp) of sugar (or an equivalent amount of sugar replacement), a dash of cinnamon, 3 Tbsp of orange juice concentrate (make sure it is calcium fortified), and ¼ C shredded coconut.

Dried figs
Add some dried figs to your frozen yogurt, salad, hot cereal, or snack mix.
beans 2
Beans
Add beans to your favorite soups and casseroles. Look for new recipes containing beans.

tofu

Tofu
If you have never tried tofu before, there is nothing to fear. The important thing is to make sure that you choose a product that is calcium-fortified. Tofu essentially has no taste, taking on the flavors of whatever other foods it is cooked with. You even can add silken tofu to a fruit smoothie or milk shake.

Frozen yogurt
Choose frozen yogurt instead of ice cream.

Salmon burgers
Make salmon burgers, but not from boneless salmon—you actually want to consume the tiny bones. Also sardines (if you like them) can be eaten with whole grain crackers.

Cottage cheese
Use cottage cheese in place of ricotta cheese in your favorite recipes.

Reduced-fat or fat-free sour cream
Top your baked potatoes, tacos, etc with reduced-fat or fat-free sour cream.

parfait

Yogurt parfait
Layer yogurt, fruit, and cereal in a dish or fluted glass. If you use plain yogurt, add a drizzle of honey.

Bread
Choose a bread that is fortified with calcium.

almonds

Almonds
Add almonds to your favorite baked goods or eat them whole.

Better than milk
Add Carnation® Instant Breakfast or Ovaltine® to your milk.

total

Cereal
Choose a calcium-fortified cereal, such as General Mills Total®.

Reduced-fat cheddar cheese
Top your chili, baked potatoes, casseroles, crackers, or tacos with reduced-fat cheddar cheese. Cabot® 50% Reduced Fat Cheddar contains 70 calories, 4.5 grams (g) of fat, 8 g of protein, 6% of your daily allowance for vitamin A, and 20% of your daily allowance for calcium in each ounce. For many other ways to incorporate this healthy source of protein and calcium into your diet, visit www.cabotcheese.com.

VEGETARIAN MEALS: PREPARATION TIPS AND RECIPE

Vegetarian Meals: Preparation Tips

These suggestions may give you some new ideas for making vegetarian meals.

Beans


Try substituting beans for animal protein in all of your favorite dishes. For example, make black bean burgers instead of hamburgers, and bean enchiladas instead of traditional enchiladas. Even try mixing cannellini beans into your pasta or using kidney beans in place of meat in your favorite sloppy joe recipe.

Meat substitutes


Many meat substitutes are available at most major grocery stores. It is more than just veggie burgers anymore. Try meatless ribs, sausage, chicken wings, franks, and bacon or soy crumbles to replace ground beef.

Hearty vegetables

vegetables
Try using heartier vegetables, such as portobello mushrooms and eggplant, to create filling, healthy meals. Use these vegetables to replace meat in your favorite dishes, such as lasagna.

Tofu

tofu
Tofu picks up the flavor of any other ingredient that it is mixed with. If you mix it into a stir-fry, it will pick up the flavor of the soy sauce, and if you mix it into a fruit smoothie, it will pick up the flavor of the fruit. This versatile ingredient adds protein to any dish. You can even use soft tofu to create a vegetable dip for a fast and easy snack.

Grilled vegetables


Grill vegetables and top with cheese to make a fast and easy sandwich. It is especially tasty to brush the vegetables with a little olive oil and balsamic vinegar before grilling. As an alternative, make marinated shish kebabs for a quick meal.

Soups
Enjoy split pea soup, lentil soup, or meatless chili, paired with whole-grain bread for a satisfying meal.

Ethnic foods
Experiment with different ethnic food dishes. For example, many traditional Middle Eastern, Asian, South Indian, and Mexican dishes are vegetarian.

Flavorings
Try a variety of flavored oils, vinegars, cooking wines, fruit and vegetable juices, herbs, and spices to liven up vegetable-based dishes.

Calcium
If you are trying to avoid cow’s milk, consume calcium-fortified soy milk, orange juice, breakfast cereals, bread, or other products to make up for the loss of calcium in your diet. In addition, include the following calcium-rich foods (1 cup of cooked or 2 cups of raw):

  • Bok choy
  • Broccoli
  • Collards
  • Chinese cabbage
  • Kale
  • Mustard greens
  • Okra

Nut butters


Use peanut, almond, and cashew butters to add a touch of sweetness, “staying power,” and nutrition to oatmeal, stir-fries, smoothies, etc.

COOLER WEATHER IS COMING! TRY THIS HEARTY VEGETARIAN CHILI MADE WITH TOFU CRUMBLES!  This cooks in the Crock Pot all day.

chili

1 (16oz) bag frozen onion and pepper stir fry mix
2-3 cloves garlic, minced
1-2 jalapeno peppers, minced (add more if you prefer a hotter chili)
1 (15oz) can black beans, rinsed and drained
1 (15oz) can kidney beans, rinsed and drained
1 (12oz) can tomato paste
1 (28oz) can tomato puree
1 can Campbell’s Tomato Soup
1 (12oz) bag Morning Star Tofu Crumbles (Can use other brands)
1 Tbsp cumin
1 tsp salt
1 tsp pepper
5-6 tbsp chili powder

You can add portobello mushrooms or celery and carrots or even another can of beans. Place all together in the Crock Pot and stir to combine. Cook on Low 8-10 hours.

ENJOY CUTTING DOWN ON MEAT AND ADDING GREAT, FLAVORFUL ALTERNATIVES!