Osteopenia and osteoporosis continued
• Restrict caffeine consumption in your diet to less than 300 mg per day. Depending on brewing methods, the average cup (8 oz.) of coffee contains between 115 and 175 mg caffeine; the average size (12 oz.) soda contains between 30 and 50 mg caffeine, depending on the brand.
It is thought that both caffeine and soda rob you of bone as you age.
It is believed that the carbonation in soda affects bones in two ways, causing the porousness, and blocking the absorption of calcium due to the chemical phosporous in the soda.
You should have a higher ratio of calcium to phosporous to get maximum absorption.
In addition, the sugar in soda is very unhealthy, and wasted calories compared to the 150 or so calories per glass which you could expend on a baked potato with lowfat cheese, or just about 2 light yogurts.
There is also a growing body of evidence that suggests that artificial sweeteners actually promote weight GAIN, not weight loss.
If you are thirsty and can’t live without coffee or a drink with your meal, why not try more milk instead. Choose skim, and make yourself a latte or iced latte with mainly milk and a bit of coffee. Instead of soda, what about a fruit smoothie. You will not only feel like you are having a treat, you will be building bone and helping prevent overeating.
When looking to your diet for disease prevention, emphasise natural foods, not pre-packaged convenience foods. Try to wean yourself and your family off the soda habit.
In Diet and Disease Prevention Part 9, learn more about diet and how to prevent Type 2 Diabetes
