The Nutrition Experts
with three bean salad instead of chicken tenders with ranch dress- ing. After all, these plant-based choices are deliciously satisfying and help prevent osteoporosis.
Plant-Based Sources of Calcium
Consumption of high calcium plant-based foods is an important component of osteoporosis prevention, along with avoiding salt and soft drinks, which are acidifying. To boost your calcium intake with- out putting an acid-load on your blood, ensure adequate Vitamin D, enjoy weight-bearing exercise every day, and build meals containing dark leafy greens (e.g. kale, bok choy, collard greens), cruciferous vegetables (e.g. broccoli rabe, cabbage, cauliflower), beans (e.g. pinto, kidney), tahini, and almonds.
Strong as an Ox
To gain a clear understanding of why dairy and other foods con- taining animal protein contribute to osteoporosis (along with a host of other diseases), educate yourself. After all, the ox is strong and it doesn’t drink pumped milk from cows like humans do; all it eats are plants. Start your research with T. Colin Campbell’s The China Study: The most comprehensive study of nutrition ever conducted and the startling implications for diet, weight loss and long term health.
Maribeth Abrams, MS is a Certified Nutritionist, Certified Lifestyle Educator, and author of two cookbooks loaded with “cheezey” non- dairy recipes. She has been dairy-free for nearly 20 years and is the mother of two teens dairy-free since conception. See ad on page 29.
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