Calcium & vitamin D recommendations Birth - 6 months 210 mg calcium (21% DV) 200 IU vitamin D (50%...

Calcium & vitamin D recommendationsCalcium & vitamin D recommendations

Birth - 6 monthsBirth - 6 months210 mg calcium210 mg calcium (21% DV)(21% DV)200 IU vitamin D200 IU vitamin D (50% DV) (50% DV)

6 months - 1 year6 months - 1 year270 mg calcium 270 mg calcium (27% DV)(27% DV)200 IU vitamin D200 IU vitamin D (50% DV) (50% DV)

Some age groups need MORE or LESS than 100% DV for calcium and vitamin D


1 - 3 years1 - 3 years500 mg calcium500 mg calcium (50% DV) (50% DV)200 IU vitamin D200 IU vitamin D (50% DV) (50% DV)

4 - 8 years4 - 8 years800 mg calcium800 mg calcium (80% DV) (80% DV)200 IU vitamin D200 IU vitamin D (50% DV (50% DV))



9 - 18 years9 - 18 years1,300 mg calcium1,300 mg calcium (130% DV) (130% DV)200 IU vitamin D200 IU vitamin D (50% DV) (50% DV)





71 and older71 and older1,200 mg calcium1,200 mg calcium (120% DV) (120% DV)600 IU vitamin D600 IU vitamin D (150% DV) (150% DV)


An easy way to meet calcium An easy way to meet calcium needs is consuming 3 cups (8 needs is consuming 3 cups (8 oz.) each day of oz.) each day of fat-free or low-fat-free or low-fat* fat* milk or equivalent milk milk or equivalent milk products in combination with products in combination with a healthy diet. a healthy diet.

Children ages 2Children ages 2––8 years need 2 8 years need 2 cups.cups.

MyPyramid equivalents: • 8 oz. milk• 1 cup yogurt• 1-1/2 oz. natural ..or 2 oz. processed ..cheese

* Fat-free and low-fat are for health but not for calcium

differences

% DV calcium: % DV calcium: Milk groupMilk group YogurtYogurt

1 cup (8 oz.) = 30% DV1 cup (8 oz.) = 30% DV MilkMilk

1 cup = 30% DV 1 cup = 30% DV CheeseCheese

1½ oz. natural/2 oz. processed = 30% DV 1½ oz. natural/2 oz. processed = 30% DV Milk puddingMilk pudding

1/2 cup = 15% DV 1/2 cup = 15% DV Frozen yogurt, vanilla, soft serveFrozen yogurt, vanilla, soft serve

½ cup = 10% DV½ cup = 10% DV Ice cream, vanillaIce cream, vanilla

½½ cup = 8% DV cup = 8% DV Soy or rice milk, calcium-fortifiedSoy or rice milk, calcium-fortified

1 cup = varies1 cup = varies—check label—check label

Choose fat-free or low fat

most often

% DV calcium: % DV calcium: Grain Grain productsproducts group group

Cereal, calcium- Cereal, calcium- fortifiedfortified

Serving size Serving size and amount of and amount of calcium variescalcium varies——check labelcheck label

What about Vitamin D? What about Vitamin D? Main dietary sources of vitamin D are: Main dietary sources of vitamin D are:

• Fortified milk Fortified milk (400 IU per quart)(400 IU per quart)

• Some fortified cerealsSome fortified cereals

• Cold saltwater fish Cold saltwater fish (Example: salmon, halibut, herring, (Example: salmon, halibut, herring, tuna, oysters and shrimp)tuna, oysters and shrimp)

• Some calcium and vitamin/mineral Some calcium and vitamin/mineral supplementssupplements

Additional dietary Additional dietary considerationsconsiderations

Food is the best calcium sourceFood is the best calcium source

There may be additional There may be additional substances in foods that substances in foods that affect the body’s absorption affect the body’s absorption and use of their calcium. and use of their calcium.

A balanced diet that A balanced diet that promotes a healthy weight promotes a healthy weight may provide additional may provide additional benefits to protect against benefits to protect against osteoporosis. osteoporosis.

CaCalcium amount at one timelcium amount at one time

Body can best handle Body can best handle about 500 mg calcium at about 500 mg calcium at one time from food one time from food and/or supplements.and/or supplements.

Consume calcium Consume calcium sources throughout day sources throughout day instead of all at one instead of all at one time.time.

FiberFiber

Excessive fiberExcessive fiber——such as such as from overusing fiber from overusing fiber supplementssupplements——could interfere could interfere with calcium absorption.with calcium absorption.

Fiber naturally present in Fiber naturally present in food should not be a problem food should not be a problem and is beneficial to health. and is beneficial to health.

Excessive sodiumExcessive sodium Can increase urinary calcium Can increase urinary calcium

excretionexcretion

Food and Nutrition Board Food and Nutrition Board recommends limit ofrecommends limit of2,300 mg daily2,300 mg daily

Sodium given on “Nutrition Sodium given on “Nutrition Facts” panel on foodsFacts” panel on foods

Oxalic acidOxalic acid

Present in foods such as Present in foods such as spinach, chard, beet greens and spinach, chard, beet greens and chocolate:chocolate:

• Binds calcium in those foodsBinds calcium in those foods

• Doesn’t seem to affect calcium in Doesn’t seem to affect calcium in other foods, including chocolate other foods, including chocolate milkmilk

• These greens still good for you; These greens still good for you; may help calcium absorption in may help calcium absorption in other waysother ways

High proteinHigh protein

Unbalanced, Unbalanced, excessively high excessively high protein diets could protein diets could increase urinary increase urinary excretion of excretion of calcium.calcium.

SoymilkSoymilk Not all soymilk is calcium-Not all soymilk is calcium-

fortified or contains vitamin D; fortified or contains vitamin D; check “Nutrition Facts” panel.check “Nutrition Facts” panel.

4 (8-oz.) glasses of soy milk 4 (8-oz.) glasses of soy milk may equal 3 (8-oz.) glasses of may equal 3 (8-oz.) glasses of cow’s milk in availability of cow’s milk in availability of calcium.calcium.

Part of added calcium may be Part of added calcium may be left in container when drinking left in container when drinking some soymilks.some soymilks.

SoyMilk

SoyMilk

Help for the lactose-intolerantHelp for the lactose-intolerantSome people lack the enzyme lactase needed to digest lactose (milk sugar).

Here are some tips which may help people obtain calcium from dairy products…

Start with small portions of foods such as Start with small portions of foods such as milk and gradually increase serving size.milk and gradually increase serving size.

Eat dairy Eat dairy foods in foods in combination combination with a meal or with a meal or solid foods.solid foods.

Try dairy foods other than milk:Try dairy foods other than milk:

• Many hard cheeses (cheddar, Swiss, Parmesan) have Many hard cheeses (cheddar, Swiss, Parmesan) have less lactose than milkless lactose than milk

• Yogurt made with live, active bacteriaYogurt made with live, active bacteria

It may be easier to digestIt may be easier to digestlactose that is pre-digestedlactose that is pre-digestedor broken down to its simple or broken down to its simple sugar componentssugar components(glucose and galactose):(glucose and galactose):

• Lactose-hydrolyzed milk Lactose-hydrolyzed milk and dairy productsand dairy products

• Commercial lactase Commercial lactase preparationspreparations

When you don’t like When you don’t like to “drink” milkto “drink” milk

Add powdered milk to food(1 tablespoon = 50 mg calcium)

Make oatmeal and cream-type soups with milk instead of water

Add milk to coffee

Try chocolate milk. Try chocolate milk. • 8-oz. has only 2 - 7 8-oz. has only 2 - 7

mg caffeine.mg caffeine.• Average glass Average glass

provides only 60 provides only 60 more calories than more calories than unflavored milk.unflavored milk.

Make Make instant hot instant hot cocoa with cocoa with milk, not milk, not water.water.

Serve milk-based desserts (puddings, tapioca, frozen yogurt, custard, ice cream). Limit fat and sugar.

Enjoy plain or flavored low fat yogurt straight

from the carton or combined

Top baked potatoes with plain yogurt;

sprinkle with chives

Used flavored yogurt as a fruit salad dressing; experiment

with substituting plain yogurt for some or all of the sour cream in vegetable salad

dressings

Have It YOUR Way SmoothieHave It YOUR Way Smoothie(serves 1)(serves 1)

• 1 cup unsweetened, 1 cup unsweetened, frozen raspberries or frozen raspberries or frozen fruit of choicefrozen fruit of choice

• 1/2 cup 100% orange 1/2 cup 100% orange or pineapple juice or pineapple juice

• 3/4 cup fruit-flavored, 3/4 cup fruit-flavored, low- or non-fat low- or non-fat yogurtyogurt

Blend all ingredients Blend all ingredients well in blender. Enjoy! well in blender. Enjoy!

Use a calcium-fortified juice to add extra calcium

Fantastic Fruit ParfaitFantastic Fruit Parfait

Layer yogurt, low-fat Layer yogurt, low-fat granola and fruit in granola and fruit in whatever proportions whatever proportions you’d like. you’d like.

Add some nuts and Add some nuts and you’ve included a 4th you’ve included a 4th food group. A sprig of food group. A sprig of mint is optional!mint is optional!

Vitamin D necessary for Vitamin D necessary for calcium absorptioncalcium absorption

Choose a supplement with Choose a supplement with vitamin D unless obtaining vitamin D unless obtaining vitamin D from other sources.vitamin D from other sources.

Follow age group Follow age group recommendation. Avoid goingrecommendation. Avoid goingover a daily combined total of over a daily combined total of 2,000 IU or 50 mcg from food2,000 IU or 50 mcg from foodand supplements. and supplements.

It’s not necessary to consume It’s not necessary to consume calcium and vitamin D at the calcium and vitamin D at the same time to get the benefit of same time to get the benefit of enhanced calcium absorption.enhanced calcium absorption.

Vitamin D is like a key that unlocks the door

and lets calcium into the body.

Food is still importantFood is still important

High calcium foods High calcium foods contain other contain other KEY KEY nutrients which are nutrients which are important in the diet.important in the diet.

Try to obtain some (or Try to obtain some (or all) of your calcium all) of your calcium from your diet, not just from your diet, not just supplements.supplements.

Live well, live strong, live longLive well, live strong, live long

Osteoporosis is preventable

for most people

If you can’t stand the heat, get back If you can’t stand the heat, get back in the kitchen.in the kitchen.

I realize that cooking without opening a box or I realize that cooking without opening a box or pulling up to a window, for some, may be a pulling up to a window, for some, may be a traumatic experience. The recipes that follow are traumatic experience. The recipes that follow are simple and have easy to follow instructions, simple and have easy to follow instructions, besides, cooking is a tremendous stress reliever besides, cooking is a tremendous stress reliever and can be a fun time for the entire family. Get and can be a fun time for the entire family. Get everyone involved, including the kids. They will everyone involved, including the kids. They will love it! love it!

Recipe Du JourRecipe Du Jour

The following is a complete healthy dinner The following is a complete healthy dinner recipe and a shopping list for your recipe and a shopping list for your convenience. convenience.

Chicken Creole(makes 4 servings)Ingredients:

2 medium chicken breast halves, skinned, boned, cooked, and cut into 1-inch strips or cubes

1, 14-oz. can tomatoes, diced or chopped

1 cup chili sauce

1 1/2 cups (2 medium) green pepper, chopped

1/2 cup celery, chopped

1/2 medium onion, chopped

2 cloves garlic, minced

1 tsp. dried basil, crushed

1 Tbl. chopped fresh parsley or 1 tsp. dried parsley

1/4 tsp. crushed red pepper

1 Tbl. vegetable oil

1.

Using a deep skillet, sauté onion and garlic in vegetable oil for about 5 minutes.

2.

Add remaining ingredients to skillet. Bring to boiling; reduce heat and simmer, covered, for 10 minutes.

Ingredients:

1 large onion, chopped

1 clove garlic, minced

1 tablespoon olive oil

12 oz. skinless, boneless chicken breasts, chopped

1 14.5 oz. can of low-sodium chicken broth

2 teaspoons chopped canned chipotle peppers in adobo sauce*

1/2 teaspoon sugar

1/4 teaspoon salt

2 cups tomatoes, chopped (or 1 14.5 oz. can diced tomatoes)

1/4 cup fresh cilantro, chopped

In a Dutch oven, cook onion and garlic in olive oil over medium-high heat about 4 minutes or until onion is tender.

Add chicken and cook for 2 minutes.

Add broth, chipotle peppers, sugar and salt.

Bring to boiling then reduce heat. Simmer, uncovered for 15 minutes.

Remove from heat and add tomatoes and cilantro.

Chipotle Chicken Soup(makes 3 servings)

Gazpacho(makes 6 servings)

Ingredients:

3 large tomatoes, quartered

2 cups cucumber, chopped

1 cup onion, chopped

1 cup green bell pepper, seeded and chopped

2 tablespoon red wine vinegar

2 teaspoons olive oil

1 clove garlic, chopped

1 cup water

Salt and pepper to taste (optional -- not included in Nutrition Facts calculations.)

Place tomatoes,cucumber, onion, bell pepper, vinegar, oil and garlic in a food processor and process until desired consistency.

Place vegetable mixture in a serving bowl, add water and stir thoroughly.

Cover and refrigerate for at least 1 hour.

Add salt and pepper to taste.

Fresh Hawaiian Smoothie(makes 2 servings)

Ingredients:

1/2 cup mango, fresh or frozen

1/2 cup cantaloupe, fresh or frozen

1 cup strawberries, fresh or frozen

1 cup pineapple juice (or more to thin)

Place all ingredients in a blender and blend for 10 seconds or until smooth.

Produce:

OnionGreen Bell PepperCeleryGarlicCucumberCilantroThymeRosemaryBasilParsleySweet PotatoesCarrotsRutabagaTurnipsParsnipsMangoFresh or Frozen

CantaloupeMangoStrawberries

Pineapple JuiceSugarOlive oilSaltBalsamic Vinegar Crushed Red PepperRed Wine VinegarChili Sauce Tomatoes Chipotle PeppersChicken Broth Low Sodium Skinless Boneless Chicken Breast

I know this seems like a lot of food to buy, but you probably have most of this in your refrigerator, pantry or cupboard.

Shopping List:

Calcium & vitamin D recommendations Birth - 6 months 210 mg calcium (21% DV) 200 IU vitamin D (50%...

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