Calcium and DairyCalcium and Dairy

CalciumCalciuma major mineral essential for healthya major mineral essential for healthy

bones and teeth.bones and teeth.

How Calcium Helps YourHow Calcium Helps Your

BodyBody

Helps maintain strong bones and teethHelps maintain strong bones and teeth

Helps messages to be sent along nervesHelps messages to be sent along nerves

Regulates muscle contraction and heartRegulates muscle contraction and heart

beatbeat

Good for the immune systemGood for the immune system

Helps to combat cancer & heart diseaseHelps to combat cancer & heart disease

Helps body to metabolize ironHelps body to metabolize iron

Are you getting enough?Are you getting enough?

Because calcium is so vital for goodBecause calcium is so vital for good

health, experts day we need plenty ofhealth, experts day we need plenty of

calcium in our diets.calcium in our diets.

Recommended DietaryRecommended Dietary

Allowance for CalciumAllowance for Calcium

Age : Calcium (mg/day)Age : Calcium (mg/day)

0 to 6 months: 2100 to 6 months: 210

7 to 12 months: 2707 to 12 months: 270

1 to 3 years: 5001 to 3 years: 500

4 to 8 years: 8004 to 8 years: 800

9 to 13 years: 13009 to 13 years: 1300

14 to 18 years: 100014 to 18 years: 1000

19 to 50 years: 100019 to 50 years: 1000

51+ years: 120051+ years: 1200

Calcium and DiseaseCalcium and Disease

PreventionPrevention

OsteoporosisOsteoporosis

DiabetesDiabetes

HypertensionHypertension

cardiovascular diseasecardiovascular disease

colon cancercolon cancer

other cancersother cancers

kidney stoneskidney stones

weight managementweight management

Get your Calcium fromGet your Calcium from

Dairy!Dairy!

Dairy products contain the highestDairy products contain the highest

levels of calcium per serving.levels of calcium per serving.Milk:300mg in 8 ozMilk:300mg in 8 oz

Cheese:200mg in 1ozCheese:200mg in 1oz

Yogurt:400 mg in 8 ozYogurt:400 mg in 8 oz

Get Calcium from Dairy!Get Calcium from Dairy!

Most DairyMost Dairy

products haveproducts have

vitamin D addedvitamin D added

which helps yourwhich helps your

body to absorbbody to absorb

more calcium!more calcium!

Benefits of DairyBenefits of Dairy

The 2005 Dietary GuidelinesThe 2005 Dietary Guidelines

recommends increasing daily intakesrecommends increasing daily intakes

of fat-free or low-fat milk and dairyof fat-free or low-fat milk and dairy

products.products.

More than Calcium inMore than Calcium in

Dairy!Dairy!Calcium,Calcium,

protein, protein,

Vitamin D, Vitamin D,

Riboflavin, Riboflavin,

Vitamin A, Vitamin A,

Vitamin B12, Vitamin B12,

Thiamin, Thiamin,

Vitamin B6, Vitamin B6,

Phosphorus, Phosphorus,

Magnesium, Magnesium,

Potassium, Potassium,

Zinc, Zinc,

Niacin, Niacin,

Folate, Folate,

Sphingolipids, Sphingolipids,

Conjugated Linoleic AcidConjugated Linoleic Acid

3 a day, the dairy way!3 a day, the dairy way!

3 servings per day of milk and milk3 servings per day of milk and milkproducts can reduce the risk ofproducts can reduce the risk ofdeveloping bone disease along withdeveloping bone disease along withmany other health benefits.many other health benefits.

Tips: AddingTips: Adding

Calcium to yourCalcium to your

diet for Breakfastdiet for Breakfast

Prepare latte, mocha, or cappuccino instead ofPrepare latte, mocha, or cappuccino instead of

coffee.coffee.

Top waffles with low-fat ice cream or yogurt.Top waffles with low-fat ice cream or yogurt.

Drink a glass of strawberry, banana, or chocolateDrink a glass of strawberry, banana, or chocolate

milk.milk.

Top toast with ricotta cheese and fruit!Top toast with ricotta cheese and fruit!

Tips: AddingTips: Adding

Calcium toCalcium to

your diet foryour diet for

LunchLunch

Try a tortilla filled with string cheese and salsa.Try a tortilla filled with string cheese and salsa.

Order milk instead of a soft drink at restaurants.Order milk instead of a soft drink at restaurants.

Eat a cheese sandwich with your favorite soup.Eat a cheese sandwich with your favorite soup.

Sprinkle cheese on top of that salad.Sprinkle cheese on top of that salad.

Tips: AddingTips: Adding

Calcium to yourCalcium to your

diet for Snacksdiet for Snacks

Eat fresh vegetables with yogurt dip.Eat fresh vegetables with yogurt dip.

Melt cheddar cheese on a bowl of pretzels.Melt cheddar cheese on a bowl of pretzels.

Enjoy yogurt or cottage cheese mixed with freshEnjoy yogurt or cottage cheese mixed with freshfruit.fruit.

Munch on popcorn sprinkled with parmesan cheese.Munch on popcorn sprinkled with parmesan cheese.

Tips: AddingTips: Adding

Calcium toCalcium to

your diet foryour diet for

DinnerDinner

Substitute cheese ketchup for on sandwiches orSubstitute cheese ketchup for on sandwiches orfries.fries.

Make a wrap with low-fat cream cheese, veggies,Make a wrap with low-fat cream cheese, veggies,and chicken or beans.and chicken or beans.

Melt shredded low-fat cheese over steamedMelt shredded low-fat cheese over steamedvegetables.vegetables.

Tips: AddingTips: Adding

Calcium toCalcium to

your diet foryour diet for

DessertDessert

Spoon into pudding made with milk.Spoon into pudding made with milk.

Prepare a smoothie with a cup of low-fatPrepare a smoothie with a cup of low-fatmilk and frozen fruit chucks.milk and frozen fruit chucks.

Add frozen yogurt, low-fat ice cream, orAdd frozen yogurt, low-fat ice cream, orblend up a fruit-flavored shake for dessert.blend up a fruit-flavored shake for dessert.

You canYou can’’t got wrong witht got wrong with

Dairy!Dairy!

ItIt’’s never too late to add dairy to yours never too late to add dairy to your

day!day!