Q.	I am a woman in my 3Os with a young family, and I am concerned about our calcium intake. My husband and I do not consume very many dairy products. Should we take a calcium supplement? Is this as good as consuming dairy products?
A.	You definitely both need calcium in your diet and you can get that calcium from a supplement, which can help prevent osteoporosis and bone loss. However, if you are able to consume dairy products; regular or lactose free, and can find something that you like — yogurt, milk, café au lait or chocolate milk — then I strongly urge you to go this route. We are now learning that dairy products have many health benefits beyond those of calcium alone. Recent research shows that consuming two to three servings of dairy products per day tends to help reduce overall body weight, as wall as percentage of body fat and fat around the abdomen in particular. Dairy intake also seems to be effective in establishing normal cholesterol levels and thereby reducing heart disease risk.
Q.	I am reading a lot about the dangers of trans fats. Where are these fats found and what should I avoid?
A.	Trans fats are a danger. They are fats created in the hydrogenation process used to turn liquid oils into hard fats, and we believe they play a role in heart disease when consumed in excess. These fats are found in many foods that we often perceive as healthier choices and many foods that children eat. I strongly suggest that you read labels and limit your family's intake of trans fats. Choose unhydrogenated margarines, avoid foods containing hydrogenated oils and shortenings. Avoid palm and coconut oils. Watch for these fats in soft, chewy snacks like granola bars, cereal bars, microwave popcorn (even light), fried and baked snack foods, cookies and baked goods, cereals, crackers, soft taco shells, frozen desserts and many more. A good way to avoid these is to choose natural foods that often use less of these ingredients or bake cookies from scratch using non-hydrogenated margarine. Lisa Weinberg is a registered dietitian/nutritionist in Toronto, in private practice and at the Genesis Professional Group.