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Go Calcium Crazy!
Importance of Calcium
v Improved Bone Health
Proper Bone Development bones develop
throughout a childs
growth process (until
mid-20s). To build bones
that will maintain their
strength throughout a
lifetime, it is imperative
for children to consume
adequate amounts of
calcium and vitamin D.
Maintenance of Bone Integrity if
adequate amounts of calcium and vitamin
D are not consumed in adulthood, calcium
will be pulled from bones, weakening them.
v Dairy Consumption has been linked to a
decreased risk of:
Heart Disease
Type II Diabetes
Osteoporosis
v The potassium content in dairy may help to
lower blood pressure in adults
Calcium Sources
High-Calcium Foods
Portion Size: 1 cup milk, yogurt, pudding;
1.5 ounces hard cheese
(approximately 300 mg calcium)
Milk (Fat-free, low-fat, or whole)
Flavored milk
Yogurt
Cheese
Alternate: Lactaid milk, calcium-fortified
soy beverage, almond milk,
coconut milk, rice milk
Medium-Calcium Foods
(approximately 100 mg calcium)
18 of a 12 cheese pizza
Tofu (12 cup)
Corn tortillas (2)
Broccoli (3 cups)
Refried beans (12 cup)
Almonds (14 cup)
4-8 years
9-18 years
Calcium need
(mg per day)
1,000
1,300
Servings of Milk to
Meet
2 servings
3 servings