People Advised to Develop Bone Mass During Critical Period of Time

Scientific evidence has demonstrated that developing bone mass during youth is critical to bone health later in life.

Unfortunately, young women, desirous of a more “beautiful body” often opt for fad or very low fat and calorie diets that eliminate calcium-rich foods, which can increase bone loss during a very vital growth and storage time, according to an osteoporosis researcher.

The period between ages 18 and 25 is the time when bone mass development is at its peak. Still, national surveys indicate that at least 25% of the women in this age group consume less than 300 milligrams of the mineral daily, said Bess Dawson-Hughes, a nutrition scientist at the USDA Human Nutrition Research Center on Aging at Tufts University in Boston. (The Recommended Dietary Allowance for calcium was increased last year for women aged 18 to 24 from 800 to 1200 milligrams per day.)

“With evidence supporting that peak bone mass can be increased at least until age 25, it is critical that young people make sure their diets have enough calcium to guarantee they build as much bone mass as possible,” reports Dawson-Hughes head of the center’s Calcium and Bone Metabolism Laboratory.

She explained that building an adequate storage of calcium in the bones during youth is a valuable precaution against osteoporosis, the disease that causes bones to become brittle and susceptible to fractures during old age--especially for small boned, thin or white and Asian women who have less bone tissue to begin with and are more vulnerable.

And, by including foods in the diet that are low-fat but calcium-rich it is possible to maintain a slender figure and at the same time protect calcium stores in the bones, said Dawson-Hughes.

She suggests selecting leafy green vegetables such as broccoli, kale and collards more often, and including fish with soft bones such as sardines and salmon in the weekly diet. Low-fat dairy products are also an important component. Include nonfat, low-fat or the new 1% light milk at mealtime. Or, try adding yogurt to recipes.

One cup of the plain nonfat variety served as a snack provides about 450 milligrams of calcium--more than half of the RDA for children between the ages of one and 10 and for men and women older than age 19. In addition to its high calcium content, yogurt is a good source of protein, phosphorous, riboflavin and magnesium--all at only about 100 calories per 8-ounce serving.

Yogurt is often easier for lactose-intolerant individuals to digest because of the action its bacteria cultures have on milk protein. It has also been praised for its ability to help combat infections, stimulate the immune system, fight gastrointestinal infections and may even play a role in replenishing the digestive system after antibiotic drug use.

Yogurt can be included at every meal of the day as part of cooked dishes or spooned right from the carton as a snack. Breakfast Yogurt Shakes, for example, are a delightful way for teen-agers to start the morning. Each recipe makes two shakes--at about 138 calories each. Or, the shakes can be served at lunchtime or as a fruity afternoon treat.

Creamy Citrus Cheesecake indulges a sweet tooth but yogurt replaces high-fat sour cream topping usually called for in cheesecake recipes. And in Grilled Bombay Skewers, yogurt is the basis for both a marinade for meat and a spicy peanut dipping sauce.

Here are some other ways to use yogurt to increase calcium in the diet.

--Dip chicken breast or fish fillets in plain low-fat yogurt before coating with bread crumbs and baking.

--Sprinkle a favorite cereal over yogurt and top with fresh fruit. Or, spread plain yogurt on toasted English muffins and top with fruit preserves.

--A dollop of cool vanilla or coffee yogurt can be served atop hot cocoa or coffee.

--Blend nonfat yogurt with cream or cottage cheese for a reduced calorie bagel spread. Or use in place of mayonnaise for creamy dressings, vegetable dips, in tuna, chicken, potato or macaroni salads.

--Season with curry and garlic for a savory poultry, fish or meat marinade. Or, top steamed vegetables with plain yogurt, dill, parsley and a dash of lemon juice.

--Top tomato halves with plain yogurt mixed with bread crumbs, Parmesan cheese, Italian spices, garlic and pepper, then broil until tops are golden.

--Make a quick yogurt pop by combining equal parts of frozen juice concentrate and plain or fruit yogurt. Spoon into small paper cups, insert wooden sticks and freeze.

--Spear banana halves with wood skewers, coat with vanilla yogurt, roll in chopped nuts and freeze.

--Spoon lemon yogurt over poundcake, then top with fresh or frozen berries for a tangy shortcake.

--Blend one package instant vanilla pudding, one cup milk and one cup fruit-flavored yogurt for a pudding with a twist.

CREAMY CITRUS CHEESECAKE

3/4 cup graham cracker crumbs

2 tablespoons margarine, melted

3 eggs

1/2 cup granulated sugar

1 teaspoon finely grated orange zest

1/4 cup orange juice

3 teaspoons vanilla

2 (8-ounce) packages cream or Neufchatel cheese

1 cup plain, lemon or vanilla low-fat yogurt

2 tablespoons powdered sugar

Fresh fruit

Combine crumbs and margarine in bowl. Press onto bottom of 7-inch springform pan. Bake at 325 degrees 6 minutes. Cool on rack.

Combine eggs, granulated sugar, orange zest and juice and 2 teaspoons vanilla in blender container or food processor bowl. Cut cream cheese into chunks and add to blender. Process until smooth. Stir in 1/2 cup yogurt, then pour into crust. Bake at 325 degrees 50 to 60 minutes or until nearly set.

Combine remaining yogurt, powdered sugar and remaining 1 teaspoon vanilla and spread over hot cheesecake. Loosen sides of pan and cool on wire rack. Chill. To serve, carefully remove sides of pan and garnish with fruit. Makes 8 servings.

BREAKFAST YOGURT SHAKE

1 cup plain yogurt

1 small banana

1 tablespoon frozen orange or apple juice concentrate

Combine yogurt, banana and juice concentrate in blender container. Process until smooth. Makes about 2 1/2 cups.

Note: Any of following may be added to above recipe: 1 cup cubed melon, 1/2 cup berries, 1/2 cup nectarine or pear chunks, 1/2 cup chopped pineapple or apple, 1 peeled, chopped kiwi or orange, dashes of ground cinnamon, nutmeg or vanilla.

WARM CHEDDAR-PEAR CREPES

2 (16-ounce) cans pear halves in light syrup, drained and chopped

2 tablespoons brown sugar, packed

3/4 teaspoon ground nutmeg

12 Quick Crepes

2 cups shredded mild Cheddar cheese

1 (8-ounce) container vanilla low-fat yogurt

Combine pears, brown sugar and nutmeg in medium bowl. Spoon 3 tablespoons pear mixture across center of each Quick Crepe.

Top with 2 tablespoons cheese. Fold 1 edge of crepe over filling and carefully roll up. Arrange seam side down on ungreased 13x9-inch baking pan. Repeat with remaining crepes. Sprinkle with remaining 1/2 cup cheese. Cover and bake until hot at 350 degrees, about 15 minutes. Serve with dollop yogurt. Makes 6 servings.

Quick Crepes

1 cup plus 2 tablespoons milk

2 eggs

3/4 cup pancake and waffle mix

2 tablespoons melted margarine

Combine milk and eggs in medium bowl until blended. Add pancake mix and stir until smooth. Lightly brush bottom of 6 or 7-inch crepe pan or skillet with sloping sides with margarine. Heat until hot. Pour scant 1/4 cup batter into pan, tipping to coat bottom.

Cook until top is set and underside is brown, about 2 minutes. Using spatula, loosen crepe around edges, turn and cook other side about 30 seconds. Place crepe onto wax paper. Repeat with remaining batter. Stack crepes, placing wax paper between each crepe. Keep covered.

GRILLED BOMBAY SKEWERS WITH SPICY DIPPING SAUCE

1 cup plain yogurt

2 teaspoons curry powder

3 tablespoons soy sauce

4 cloves garlic

1 1/2-inch piece peeled ginger root

2 pounds boneless, lean meat, cut into 1-inch cubes

Green or sweet red pepper chunks

Onion wedges

Cherry tomatoes

Squash slices

Mushrooms

Spicy Dipping Sauce

Puree yogurt, curry powder, soy sauce, garlic and ginger in blender or food processor container. Combine with meat and marinate 2 hours or overnight in refrigerator.

Thread onto skewers, alternately with pepper chunks, onion wedges, cherry tomatoes, squash slices and mushrooms. Grill or broil until done. Serve with Spicy Dipping Sauce. Makes 6 to 8 servings.

Spicy Dipping Sauce

1/2 cup plain yogurt

1/4 cup crunchy peanut butter

2 cloves garlic, crushed

1/2 cup soy sauce

2 tablespoons rice wine or cider vinegar

2 teaspoons red pepper flakes

Combine yogurt, peanut butter, garlic, soy sauce, vinegar and red pepper flakes.

In the March 1 Food Section, the recipe for Dynamite Yogurt Muffins in the Nutritionally Speaking column gave 6 to 8 muffins as the yield. The recipe will make about 2 dozen muffins.