Your Dietitian: Colorful produce strengthens bones

Here's one more reason to eat more fruits and vegetables: stronger, denser bones. A diet high in fruits and vegetables (eight 1/2 cup servings per day) has been shown to help protect bones from losing calcium and increase bone density. We all know calcium, vitamin D and weight-bearing exercise are necessary to build strong bones. However, few people know the importance of fruits and vegetables for strong bones. Acid-alkaline balance American diets, which are typically high in protein (such as meat) and starch plus low in fruits and vegetables, produce excess acid. In addition, as we age, excess acid is a common condition. Carbon dioxide, an acid, accumulates due to decreased blood flow and reduced lung elasticity and capacity. To neutralize excess acid, our body breaks down bone to release calcium and phosphate — which are alkaline (salts). This loss of calcium causes bone loss (progressing to weak, porous bones or osteoporosis). Fruits and vegetables contain compounds that are broken down to bicarbonate, an alkaline, which neutralizes acid. Thus, eating lots of fruits and vegetables prevents the loss of calcium from our bones. Studies have found that a high intake of fruits and vegetables results in a higher bone density. Adequate protein Although both meat and grains produce acid, researchers caution against decreasing the intake of protein (from meats, seafood, beans, etc.). Protein is necessary for building bones (and muscles), especially as we age. The trick is to reduce our grain intake, especially refined grains, while increasing our intake of fruits and vegetables. This can be done by consuming smaller portions of pasta, rice or other starches. Then, instead of eating rolls, bread or chips with a meal, add a second vegetable (such as a baked sweet potato and broccoli) and a add a dark leafy green salad or fruit salad — or a green salad topped with fruit such as strawberries. Besides neutralizing excess acid to protect our bones from calcium loss, fruits and vegetables contain numerous nutrients that help increase bone density. Leafy greens Vitamin K, which is found in dark leafy greens and Brussels sprouts, is vital for building and rebuilding bone tissue. People who get more vitamin K are 80 percent less likely to suffer a hip fracture. Dark-green leafy vegetables are excellent sources of vitamin K, including kale, spinach, Swiss chard, collard and turnip greens. Other good sources include Brussel sprouts, broccoli, asparagus, romaine lettuce and cabbage. Bones are constantly being broken down and rebuilt. Vitamin K activates the bone-building protein called osteocalcin. Without enough vitamin K, you don't build adequate bone to replace the bone your body breaks down. Then, bones become thinner and more likely to fracture Magnesium-rich foods Besides being high in vitamin K, leafy greens are rich in magnesium. Magnesium is necessary to convert vitamin D to its active form in the body. And vitamin D is needed to absorb bone-building calcium. It is estimated that between 56 percent and 68 percent of Americans do not obtain enough magnesium to meet the recommended daily allowance. Even if you eat magnesium-rich foods, you may not be absorbing enough to build strong bones. Many medications such as acid-reducers, antibiotics, some heart drugs, cholesterol-lowering drugs, estrogens and blood pressure drugs, reduce magnesium absorption. If you are on any of these medications, you may want to consider taking a magnesium supplement or a multivitamin containing magnesium. In addition to leafy greens, bananas and avocados are rich in magnesium. Magnesium is also found in the bran portion of whole grains, such as oats, whole wheat, barley, buckwheat, farro and the pseudo-grains quinoa and amaranth. Antioxidants Antioxidants protect bones from the damage of free radicals. The orange, red and yellow pigments in vegetables contain the antioxidant carotenoid. A four-year study showed that a diet high in the carotenoids, especially the carotenoid lycopene, increased bone density. The best source of lycopene is cooked tomato products such as stewed tomatoes, spaghetti sauce, pizza sauce, ketchup, tomato juice and V-8 juice. Other foods high in lycopene are watermelon, sweet peppers and pink grapefruit. Eight a day Eating eight half-cup servings of fruits and vegetables and fewer grains every day may seem difficult. Break it down into meals and it's easy. For example, include two vegetables with lunch and two with dinner. These can be raw, such as veggie sticks, a broccoli salad, Cole slaw, a green salad, and/or sandwich toppings such as avocado, lettuce, tomato, cucumber and green pepper slices. Or enjoy cooked vegetables, such as in tomato or vegetable soup, vegetables mixed into a casserole, a baked white or sweet potato or a serving of microwaved or steamed vegetables. For fruit, aim for two servings for breakfast, one for lunch and one with dinner. Many people don't eat fruit with dinner, but it can be as simple as garnishing your plate with a colorful wedge of red watermelon, a few grapes, cherry tomatoes or fresh berries. Try topping a green salad with blueberries or strawberries (like in a strawberry spinach salad) or serving a fruit salad. Add fruit to a snack or dessert with a bone-building yogurt-fruit parfait, pudding with sliced banana (banana pudding), or an ice cream sundae topped with fruit (such as fresh or canned diced peaches, banana, or berries) and a squirt of whipped topping. As you can see, eating lots of colorful fruits and vegetables to strengthen our bones can be simply delicious! Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Spinach lasagna 2 cups marinara sauce (your favorite brand) ½ cup water 1 egg, beaten 1 (10 ounce) package frozen chopped spinach, thawed and drained well 1 cup Ricotta cheese ¼ cup grated Parmesan cheese 6 lasagna noodles, uncooked (preferably whole wheat) 1 cup grated mozzarella cheese or Italian five-cheese blend Preheat oven to 350 degrees. For easier cleanup, line a (9x5 inch) loaf pan with foil, if desired. In a medium bowl, mix marinara sauce and water until well blended. Set aside. In another bowl, mix egg, drained spinach, ricotta and Parmesan cheeses. Break lasagna noodles into 9-inch pieces, saving broken-off pieces for top layer of lasagna. Spread ½ cup of marinara sauce on bottom of loaf pan. Cover with a layer of two 9-inch pieces of noodles. Top with ⅓ the spinach cheese mixture and ¼ cup mozzarella cheese. Repeat layers twice. Top with remaining small pieces of noodles, sauce and mozzarella cheese. Bake for 45 to 50 minutes. Let stand 5 to 10 minutes before cutting. This makes two meals for two people. Or leftovers may be frozen in plastic wrap and then foil for up to 2 months. Nutrition note: One cup ricotta cheese contains more than twice as much calcium as cottage cheese (with 578 milligrams versus 187). This recipe is a good source of bone-building calcium, magnesium, vitamin K, lycopene and protein. Makes: 4 servings. SOURCE: www.myfoodandfmaily.com (a Kraft Heinz Co. recipe) Italian Chicken Packets for two 2 cups broccoli florets, diced ½ can diced tomatoes, drained ¼ cup Italian salad dressing 1 large boneless, skinless chicken breast (about 10 ounces) cut into 2 pieces (or 2 small chicken breasts) Preheat oven to 450 degrees. Combine broccoli, tomatoes and Italian dressing in a bowl. Make 2 foil packets by laying two (20x12) inch sheets of foil on top of each other. Place 1 piece of chicken on each foil packet. Spoon broccoli-tomato mixture equally over chicken. Bring up short sides of foil and fold down twice. Double fold both ends to seal each packet, leaving space for steam to form. Place packets on a baking sheet. Bake for 20 to 25 minutes or until chicken registers 170 degrees with a meat thermometer. Carefully open ends of packet to allow steam to escape before fully opening. Makes: 2 servings SOURCE: Con Agra Foods Tilapia with salsa for one 1 fillet of tilapia fish ¼ cup medium spice chunky salsa (in a jar) Preheat oven to 350 degrees. Cut a large piece of foil. Place fish in center of foil.Top with salsa. Bring up ends of foil and fold down twice. Fold over ends of foil twice and seal, leaving room for steam to form. Bake 10 minutes or until fish flakes easily with a fork. Serving suggestion: Serve with diced avocado, brown rice mixed with yellow corn and black beans (canned, drained and rinsed), or add 2 tablespoons of both corn and black beans into salsa, if desired. Makes: 1 serving SOURCE: Phyllis Molnar