Boning Up

Test Your Calcium IQ

We've all heard the slogan, "Drink milk! It does your body good!" And it's true. Milk is a rich source of calcium, a mineral that has been linked with the prevention of osteoporosis (loss of bone mass), a condition common in older adults. But how much calcium should we include in our diet? This question and more are answered below.

 

How much calcium does the body need?

Most Americans need 800 milligrams (mg) of calcium each day, which typically amounts to two to three servings of calcium-rich foods. Children, teenagers, young adults (up to age 24), and pregnant or breast-feeding women need 1,200 mg of calcium each day, or four servings of calcium-rich foods. Some health experts recommend higher levels of calcium to prevent bone loss.

 

What happens if we don't eat enough calcium-rich foods?

Your bones are not the only part of your body that need calcium. Your heart needs calcium to beat, your muscles need calcium to contract, and your blood needs calcium to clot. Over time, if you don't consume enough calcium, your body depletes this mineral from your bones to keep your heart and muscles working properly. This gradually weakens your bones and causes them to break more easily.

 

What are some examples of calcium-rich foods to include in our diets?

These items have 275-300 mg calcium per serving.

• 1 cup skim or low-fat milk, or low-fat or nonfat yogurt
• 1 cup calcium-fortified juice
• 3 oz canned salmon or sardines (with bones)

These items have 200 mg per serving.

• 1 oz. Calcium-fortified cereal
• 1 cup other milk products (ice cream, ice milk, cream)
• 1 cup cottage cheese or ricotta cheese
• 1 oz cheese
• 1 cup calcium-rich vegetables (dark leafy greens, broccoli, bokchoy)

These items have 150-175 mg calcium per serving

• 4 oz. Tofu
• 1 tbsp. Blackstrap molasses
• 1 cup cream soup

These items have 50-100 mg calcium per serving

• 3 oz. Fish or shellfish
• cup legumes, cooked
  

 

How can we measure serving sizes?

• 1 oz . of cheese is about the size of a thumb
• cup of cottage cheese, ice cream or frozen yogurt is the size of a tennis ball.
• 4 oz . of tofu is about the size of a deck of cards.

 

How much milk should children drink?

Because children need the nutrients in milk, most pediatricians recommend a quart per day (which can be consumed in the form of yogurt or other dairy products). Whole milk products are recommended for children under age two and low-fat products for children over two.

 

Is 2% milk really low in fat?

No. This is an example of inadequate labeling. It does not mean, as many people assume, that only 2% of the calories come from fat. The carton of 2% milk you buy is about 10% milk solids and about 90% water. Subtract the water, and what you have left is 20% fat by weight. Use the chart below to check out the fat content in the milk you drink. And remember, low-fat milk is still rich in calcium.

What is the best way to consume dairy products, but avoid the fat?

Drink skim milk, 1% milk or low-fat buttermilk (the last is excellent for us in pancakes and baked goods). Select low-fat or non-fat yogurt and low-fat cottage cheese with 1% milk fat. Remember, few cheeses are low in fat – even those that clam to be “part-skim�, “slender�, or “lite�. You can eat cheese regularly in small amounts or grate up small quantities to flavor pasta dishes. Choosing calcium-rich foods as part of a healthful eating pattern – including regular physical activity and talking with your doctor – are steps that will help your bones strong for a lifetime.