Feature Articles: Eating Well
Calcium
Melissa Bess, Regional Nutrition and Health Specialist in Camden County,
University of Missouri Extension
A 2004 report by the Surgeon General reported that more than 75% of Americans do not consume adequate amounts of calcium. For most children and adults, 2-3 servings of dairy products will provide the recommended amount of calcium daily. How can you be sure that you and your family are consuming the recommended amount of calcium?
Calcium is a mineral that makes up bones and teeth. Calcium also
plays a role in nerve function, muscle and heart contraction,
and blood clotting. When too little calcium is consumed in the
diet, the body will use calcium stores in the bones to provide
calcium for these functions.
Milk, yogurt, and cheese are the best dairy sources of calcium.
Milk and some yogurts are fortified with vitamin D, which helps
the body absorb calcium. Some soy products, fortified orange
juice, leafy greens, broccoli, canned salmon with bones, tofu,
and legumes also have calcium. Read the nutrition label to find
out the amount of calcium in various foods. It is listed on the
label as a percentage. Anything over 20% can be considered an
excellent source, and anything under 5% is considered to be
lower source of calcium.
When choosing milk, low-fat (1% or 1/2%) or fat-free (skim) is
best. Low-fat and fat free milk provide the same amount of
calcium as higher fat milk (whole or 2%) without the extra fat
and calories. Low-fat or fat free yogurt are also the best
choices. Cheeses with less fat are more readily available in
stores, but may melt differently or have a different flavor.
Experiment with the different cheese and use the lower fat
versions that work best in your recipe.
The recommended amount of calcium varies depending on age and
sex, but for most people, 2-3 servings are recommended. A
serving is equal to 1 cup (8 oz) of milk or yogurt, 1.5 oz of
natural cheese, and 2 oz. of processed cheese.
If lactose intolerance is a problem, there are lactose-free
varieties of milk, soy-based drinks, or other calcium fortified
beverages. Yogurt and cheese can usually be consumed by someone
who is lactose-intolerant, because of the lower lactose content
of those foods. If someone has a true milk allergy, they should
consult with a doctor for more recommendations.
To increase your family’s consumption of calcium, try using
low-fat or fat free milk in recipes instead of water, enjoy a
parfait or smoothie made from yogurt for breakfast or as a
snack, use a small amount of cheese on your salad or sandwich,
choose milk instead of soda with a meal, make a yogurt based dip
to serve with fruits or vegetables, or try some
calcium-fortified foods or beverages as part of your healthy
eating habits.
Last update: Tuesday, May 05, 2009
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