How do I get enough calcium and vitamin Keep these basic principles in mind: • Food is the best calcium source. Good chokes include milk and lowfat dairy products, along with other recommended foods listed on page 3. • You need calcium throughout the day. Your body can use only 500 mg of calcium at a time. Eat calcium- rich foods or take supplements throughout the day, rather than all at once. • Don't forget fruits and veggies. Dark green vegetables give you calcium and vitamin K. A diet rich in fruits and vegetables can also help you keep more bone mass. • Go easy on the salt and caffeine. Too much salt or caffeine can make your body get rid of calcium. Take the salt shaker off the table and avoid processed foods, which are often high in salt. Aim for less than 400 mg of caffeine per day — that's about 2 Vi 10-ounce cups of coffee. D? Notice the label's serving size. Make sure it is the amount you will actually be eating or drinking. If you have more or less than the serving size, you'll need to multiply or divide the label amounts. For calcium and vitamin D, look for the percent shown near the bottom of the label. This shows the percent of the daily value (DV). • The DV for calcium is 1000 mg. • The DV for Vitamin D is 400 IU (International Units). A serving of this food has 4% of the DV for calcium. Some people need more or less than the DV. For example, women 19 to 50 need 100% of the DV of calcium, but women over 50 need 120%. See the tables on page 1 for the recommended % of DV for you. Add up the percentages each day to make sure you get enough calcium. If you need 120% of the DV, you should consume calcium in food or supplements to add up to 120% each day. • Limit soft drinks. Soft drinks contain high amounts of phosphorous, which can cause calcium to be taken out of your bones. And if you regularly have soft drinks instead of milk, this drastically reduces the calcium in your diet. • Use nutrition labels. Labels will help you keep track of the amount of the calcium and vitamin D you're getting each day. But reading labels can be tricky. See below for a few tips. • Use supplements wisely. See page 4 for tips on choosing and taking calcium supplements. • Not all soy foods are a source of calcium. Also, the calcium in soymilk is not absorbed as quickly as the calcium in cow's milk. To replace the calcium in 3 glasses of cow's milk, you would need to drink 4 glasses of soymilk. Nutrition Facts Serving Size Vt cup (114g) Servings per container 4 Amount per Serving Calories 90 Calories from Fat 30 % Daily Value * Total Fat 3g 5% Saturated Fat Og 0% Cholesterol Omg 0% Sodium 300mg 13% Total Carbohydrate 13g 4% Dietary Fiber 3g 12% Sugars 3g Protein 3g Vitamin A 80% • Vit Calcium 4% What foods are recommended? Food group Recommended foods Serving size and % DV Grains Calcium fortified cereal Vz cup = 20% DV calcium (200 mg) Vegetables (Along with calcium, dark green vegetables are also a good source of vitamin K.) Broccoli 1 stalk = 6% DV calcium (6 mg) Collard greens % cup = 20% DV calcium (200 mg) Turnip greens 2/a cup = 15% DV calcium (150 mg) Kale 2/b cup = 10% DV calcium (100 mg) Bok choy Vi cup = 10% DV calcium (100 mg) Fruit Calcium-fortified orange juice 1 cup = 30% DV calcium (300 mg) Protein (A diet too high in protein can increase your loss of calcium. Aim for no more than 3 servings per day.) Tofu 3 ounces = 60% DV calcium (600 mg) Pink or sockeye salmon, canned with bones 3 ounces = 10% DV calcium (100 mg), 170% DV of vitamin D (690 IU) Baked beans Vi cup = 8% DV calcium (8 mg) Pork & beans Yi cup = 6% DV calcium (6 mg) Shrimp, steamed or boiled, or albacore tuna, canned 3 ounces = 30% DV vitamin D (120 IU) Eggs 1 egg = 6% DV vitamin D (25 IU) Milk and dairy products Yogurt 8 ounces = 35% DV calcium (350 mg) Milk 1 cup = 30% DV calcium (300 mg), 25% DVofvitamin D(100 IU) Powdered milk I Tbsp = 5% DV calcium (5 mg) Cheese 1 ounce = 20% DV calcium (200 mg) Pudding 1/2 cup = 10% DV calcium (100 mg) Frozen yogurt 1/2 cup = 10% DV calcium (100 mg) Ice cream 1/2 cup = 6% DV calcium (6 mg) Soymilk 1 cup = 30% DV calcium (300 mg), 25% DV of vitamin D (100 IU) What if I don't like milk? Dairy is a primary source of calcium. If you don't like the taste of milk, try these tips: • Use milk to make hot cocoa, hot cereals, and soups. Add powdered milk to foods such as casseroles, breads or muffins, puddings, or gravy. • Use cottage cheese or plain yogurt on baked potatoes or in salad dressings. Use vanilla yogurt for fruit salad. • If you drink coffee, add milk to it (remember, don't overdo the caffeine). • Try flavored milk. Chocolate milk has only 60 more calories than regular milk. • For dessert, choose pudding, frozen yogurt, and yogurt. For a snack, try 8 to 12 ounces of a smoothie made with milk. What if I have lactose intolerance? If you have mild lactose intolerance (problems digesting milk and milk products), try these tips: • Start slowly. First eat small portions of dairy and then try to increase the amount. • Eat dairy with other foods. Have dairy products with other foods in a meal or snack. • Try non-milk dairy foods. Foods like Swiss cheese, parmesan cheese, or cheddar cheese contain less lactose. Yogurt is another good choice. • Try Lactaid supplements or Lactaid-treated dairy products.