Sample Menu What is calcium?

Total Calcium: 1,826 mg Calcium is a mineral that is important to

Breakfast
1 cup lowfat yogurt with fruit
1 medium-size apple
¾ cup oatmeal with raisins
¾ cup calcium fortified
100% orange juice
the health of your body. About 99 percent
of the calcium that is found in your body
is in your bones and teeth.
The California 5 a Day Campaign
While calcium keeps your bones and teeth is administered in part by the
strong, it also helps your muscles contract, Public Health Institute. It is led by the
California Department of Health Services
heart to beat, blood to clot, nervous system in cooperation with the
send messages in the body, and may even National 5 A Day Partnership.
help lower the risk of high blood pressure.

Lunch
For more information, visit us at:
www.ca5aday.com Get Your
1 tuna salad sandwich with lettuce, Who needs 1-888-328-3483

1
tomato, and lowfat cheese
cup spinach salad calcium?
Arnold Schwarzenegger, Governor
State of California
Kimberly Belshé, Secretary
Calcium
2 tablespoons lowfat salad dressing
1
1
medium-size nectarine
cup lowfat milk
Everyone needs calcium throughout life
to help build and maintain a healthy body.
Here are the daily amounts needed for you
Health and Human Services Agency
Sandra Shewry, Director
Department of Health Services
the Fruit &
and your family:

Dinner
3 ounces baked chicken breast
Vegetable
1
½
small baked sweet potato
cup cooked turnip greens
Ages
Amount
of Calcium
Funding provided by the USDA
Way
½ cup lowfat vanilla 1 to 3 years 500 mg Food Stamp Program, an equal opportunity
pudding with sliced provider and employer, helping limited
peaches income Californians buy more nutritious
4 to 8 years 800 mg foods for a healthier diet.
1 cup calcium fortified
100% fruit juice 9 to 18 years 1300 mg For information about Food Stamps,
please call 1-888-328-3483.

19 to 50 years 1000 mg

51+ years 1200 mg

California
Department of
African American 5 a Day Campaign
Health Services
California Department of
Health Services
Copyright © 2005 Public Health Institute
BRO-144/Rev. 9/05
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For most people, dairy foods are the major
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If your food choices don’t supply enough Protein: 34 g e cubes
source of calcium in the diet. However, some 1 cup ora
calcium, your body takes calcium from Total Fat: 3g nge juice
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your bones. Over time, this Saturated
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Choosing foods from the list below can help 0 mg and oran en
ge juice in juice, banana, ice
and increases your risk Sodium:
you meet your calcium needs and help you get 80 mg cubes,
of osteoporosis.
Calcium: on mediu a blender
1 3 2 mg m speed container.
the fruits and vegetables your body needs for Dietary Fi
ber: until smoo Blend
1g th. Serve
good health. To build and maintain strong immediate
ly.
bones, it’s important to eat
calcium-rich foods
Fruits and vegetables
that are good sources
Other foods
Almonds
and get plenty of
physical activity
What is lactose
of calcium
Collard greens
Black-eyed peas
Breakfast cereal
every day. Regular
weight-bearing physical
intolerance? What can
Spinach (cooked)
Turnip greens
(calcium fortified)
Canned salmon
activity benefits bone health from
childhood through later years.
Do you have discomfort after drinking milk or
eating dairy products? If you answered yes to
help lactose
100% cranberry (with edible bones) Enjoy daily activities with
juice blend
(calcium fortified)
Lowfat cheese
(cheddar/American)
your family and friends like
walking, dancing, jogging,
this question, you may have lactose
intolerance. Many African Americans intolerance?
suffer from lactose intolerance.
100% orange juice and lifting light weights. If you have problems digesting
Lowfat or Studies show that as many as 75
(calcium fortified) nonfat cottage cheese milk and other dairy products,
percent of African Americans are
Lowfat frozen yogurt try smaller amounts with meals,
Other fruit and lactose intolerant.1
Lowfat ice cream lactose-free milk,
vegetable sources
Lactose is a natural sugar natural aged or
Broccoli Lowfat pudding
found in milk and other ripened cheeses
Cabbage Lowfat or nonfat yogurt
dairy products. Some such as Swiss
Figs Oatmeal
people cannot digest and cheddar,
Green beans Oysters
and absorb lactose or yogurt with
Kale Pinto beans
completely. This can active cultures.
Mustard greens Sardines Always consult
(with edible bones) cause gas, cramps,
Okra your physician
Soy milk intestinal rumbling,
Oranges
Oranges bloating, and/or diarrhea. to be sure you
(calcium fortified)
Raisins
Raisins have lactose
Tofu (with calcium) 1
National Digestive Disease
Strawberries
Strawberries intolerance.
Tortillas Information Clearinghouse (2003).
Sweet potatoes
Sweet Potatoes Lactose Intolerance. (NIH Publication
White beans No. 03-2751). National Institute of
1% or nonfat milk Diabetes and Digestive and Kidney
Diseases, National Institute of Health.
Bethesda, MD.