Try to get calcium from diet before using supplements

Q. When is a calcium supplement necessary?

A. To start, determine how much calcium you need for good health and estimate how much you are currently getting from your diet. If you fall short, try to alter your diet to meet your needs. If you still aren't meeting your needs, then a supplement is advised.

To assess your needs, consider the current calcium recommendations: 800 milligrams (mg) daily for children ages 4 to 8, 1,300 mg for ages 9 to 18, 1,000 mg for adults through age 50, and 1,200 mg after that.

Next, evaluate your diet. Dairy products offer the highest source of calcium -- an 8-ounce glass of milk supplies about 300 mg, while a 6-ounce container of yogurt and a 1½-ounce portion of most cheese (the size of a die) provide 200 to 300 mg. Eight ounces of calcium-fortified orange juice (a great option for people who don't eat dairy) contain as much calcium as a serving of milk.

Moreover, most of us accumulate about 300 mg a day in small amounts from other foods in our diet.

When looking at the calcium content listed on food labels, remember that 100 percent of the Daily Value for calcium equals 1,000 mg. If a food label says one serving provides 30 percent of the Daily Value, the product contains 300 mg of calcium.

Lastly, when assessing your calcium intake, don't assume that adding more beyond the recommended amounts is beneficial. Men especially, should limit calcium intake to 1,200 to 1,500 mg because of a possible link between very high calcium intake and increased risk of prostate cancer.

Q. When recipes call for alcohol, can I just use water instead?

A. If you prefer not to use alcohol, you can usually substitute water, but it will not add the same flavor. Instead, try substituting a liquid that will add flavor to your dish.

Wine in stews or sauces can often be replaced with chicken or vegetable broth, apple cider or white grape juice (depending on how sweet a flavor you want). Instead of using wine in a marinade, try balsamic or cider vinegar.

If a recipe calls for liqueur, you can replace each tablespoon of alcohol with to ¼ teaspoon of a similarly flavored extract for example, almond extract can replace Amaretto or use orange extract in place of Cointreau or Grand Marnier. Unsweetened apple, orange or pineapple juices often work well in place of sherry, rum or brandy. The flavor may not be exactly the same with one of these substitutes, but it will probably be delicious in its own right.

Q. Is oatmeal still a whole grain if it's the quick-cooking type?

A. Yes. Quick-cooking oats and instant oatmeal both contain the same components (the bran, germ and endosperm) of regular "old-fashioned" oats. These convenience products are simply steamed, flattened or cut in smaller pieces to cook more quickly. The fiber content listed on labels of instant oatmeal is often lower than on other varieties because a single packet usually makes a smaller serving.

Although instant oatmeal retains the fiber and whole grain qualities of traditional oats, the sodium, sugar and calorie content is often substantially higher per serving.

To keep the convenience, but avoid some of the excess sugar, try mixing half a packet of regular instant oatmeal with half a packet of unsweetened instant oatmeal.