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To help reduce the risk of developing osteoporosis most physicians encourage women to eat fat-free and low-fat dairy products. Dairy products are rich in calcium. In the disease of osteoporosis the bone loses calcium and becomes less dense, which can cause the bones to break more easily.

To be certain of just how much calcium a woman needs should be determined by her physician. In general, most women should aim to consumer between 1,000 and 1,200 milligrams of calcium each day.

Other good sources of calcium enriched foods include eating green vegetables like spinach, kale and broccoli, and some legumes and soybean products.

The American Heart Association recommends:

'Choosing 2 ' 3 servings of fat-free or low-fat dairy products for adults
'Children should have two or more services of fat-free or low-fat dairy products
'Teenagers and older adults should have four services of fat-free or low-fat dairy products.

For dessert or snacks, choose ice milk, frozen or fruited low-fat or nonfat yogurt, sherbet, sorbet or low-fat puddings.

Other good sources of calcium foods are:

'Fat-free, zero-fat, no-fat or nonfat milk
''-1% low-fat or light milk
'Nonfat or low-fat dry milk powder
'Evaporated fat-free milk
'Buttermilk made from fat-free or 1% fat milk
'Fat-free or low-fat yogurt
'Frozen fat-free or low-fat yogurt
'Drinks made with fat-free or 1% fat milk and cocoa (or other low-fat drink powders)
'Low-fat cheese (dry-curd or low-fat, cottage cheese, low-fat natural cheeses or processed cheeses mad with nonfat or low-fat milk with no more than 3 grams of fat per ounce and more than 2 grams of saturated fat per ounce)
'Fat-free or low-fat ice cream (no more than 3 grams of fat per ' cup serving)

At the present time scientists do not have enough information to know whether or not calcium intake affects the risk of developing cardiovascular disease.

Source: American Heart Association

Disclaimer: *These statements have not been evaluated by the Food and Drug Administration. The information in this article is not intended to diagnose, treat, cure or prevent any disease. All health concerns should be addressed by a qualified health care professional.

This article is FREE to publish with the resource box. (written 2-2007)