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Bone Health Factors that you can control that promote bone health: Regular physical activity Sound eating habits Adequate calcium consumption Adequate Vitamin D in your body (from diet and sun exposure) Factors that you can control that increase risk for bone loss: Cigarette smoking Alcohol Osteoporosis Osteoporosis or "porous bone" is a disease of the skeletal system characterized by low bone mass and deterioration of bone tissue. Osteoporosis leads to an increased risk of bone fractures typically in the wrist, hip and spine. Source: http://cdc.gov/nccdphp/dnpa/nutrition/nutrition_for_everyone/bonehealth/ Pennsylvania Interdisciplinary Nutrition Curriculum 4-6, Pennsylvania Dept. of Education, 2008. Developed by I. Berman-Levine & M.A. Mihok. levine@ptd.net. Funded by a grant from USDA. Calcium in Your Diet. 20
Table 1: Selected Food Sources of Calcium* (Calcium values are averages and may vary slightly between brands.) Food Calcium (mg) %DV* Yogurt, plain, low fat, 8 oz. 420 42% Orange juice, calcium fortified, 8 fl. oz. 350 35% Yogurt, fruit, low fat, 8 oz. 340 34% Ricotta cheese, ½ cup 340 34% Sardines, canned in oil, with bones, 3 oz. 320 32% Cheddar cheese, 1 ½ oz. 300 30% Milk, non-fat, 8fl. oz. 300 30% Milk, reduced fat (2% milk fat), no solids, 8 fl. oz. 300 30% Milk, whole (3.25% milk fat), 8 fl. oz. 290 29% Mozzarella, part skim 1 ½ oz. 275 28% American cheese, 1.5 oz. 250 25% Soy milk, calcium fortified, 8 fl. oz. 200 20% Tofu, firm, made w/calcium sulfate, ½ cup*** 200 20% Salmon, pink, canned, solids with bone, 3 oz. 180 18% Pudding, chocolate, instant, made w/ 2% milk, ½ cup 150 15% Cottage cheese, 1% milk fat, 1 cup 140 14% Tofu, soft, made w/calcium sulfate, ½ cup*** 140 14% Spinach, cooked, ½ cup 120 12% Macaroni and cheese, box prepared, 1 cup 100 mg 10% Frozen yogurt, vanilla, soft serve, ½ cup 100 10% Ready to eat cereal, calcium fortified, 1 cup 100-1000 10%-100% Turnip greens, boiled, ½ cup 100 10% Kale, cooked, 1 cup 90 9% Ice cream, vanilla, ½ cup 85 8.5% Baked beans, 1/3 cup 50 5% Broccoli, cooked ½ cup 50 5% Tortilla, corn, ready to bake/fry, 1 medium 40 4% Cream Cheese: 1 ½ oz. (3 Tbsp) 30 3% Bread, white, 1 oz. 30 3% Orange juice, 8 oz. (1 cup) 25 2% Broccoli, raw, ½ cup 20 2% Soda, 1 cup 0 0 *DV=Daily Value **Content varies slightly according to fat content; average =300 mg calcium *** Not all tofu contains calcium. Read the Nutrition Facts label. Pennsylvania Interdisciplinary Nutrition Curriculum 4-6, Pennsylvania Dept. of Education, 2008. Developed by I. Berman-Levine & M.A. Mihok. levine@ptd.net. Funded by a grant from USDA. Calcium in Your Diet. 22
Non-Dairy Foods WITH CALCIUM Food & Serving Size Oatmeal, calcium-fortified, 1 packet Orange juice, calcium-fortified, 1 cup Sardines, canned with bones, 3 oz. Sockeye salmon, canned with bones, 3 oz. Tofu, firm with calcium sulfate, ½ cup Collard greens, cooked, ½ cup Blackstrap molasses, 1 tablespoon Almonds, 2 oz. Figs, dried, 5 Green soy beans, cooked, ½ cup Soy nuts, ¼ cup Waffles, calcium-fortified, 2 Cereal, ready-to-eat, calcium-fortified, 1 cup Tortilla, 6" diameter, 2 English muffin, sandwich size, 1 Turnip greens, cooked, ½ cup Kale, cooked, ½ cup Soy or Rice milk, calcium-fortified, 1 cup Baked beans, ½ cup Orange, medium, 1 Broccoli, cooked, ½ cup Sesame seeds, kernels toasted, 1 oz. Calcium 350 mg. 300 mg. 300 mg. 200 mg. 204 mg. 175 mg. 170 mg. 150 mg. 135 mg. 130 mg. 115 mg. RECO CALCIUM MME NDAT IONS Life Sta ge Grou 1-3 y e ars 4-8 y e ars 9-18 y ea 19-50 r s ye 51 + ars years p Milligra ms/day 500 800 1,300 1,000 1,200 100-1000 mg. (varies) 85 mg. 80-500 mg. (varies) 75 mg. 50 mg. 45 mg. 37 mg. 1-877-PA HEALTH 1-877-724-3258 www.health.pa.us The Pennsylvania Department of Health is an equal opportunity provider of grants, contracts, services, and employment. HD0201P (Rev. 10/06)
Breakfast Ideas for Calcium-Rich Meals and Snacks Pour low-fat or fat-free milk over your breakfast cereal. Have a cup of low-fat or fat-free yogurt. Drink a glass of calcium-fortified orange juice. Add low-fat or fat-free milk instead of water to oatmeal or hot cereal. Lunch Add low-fat or fat-free cheese to a sandwich. Have a glass of low-fat or fat-free milk instead of soda. Have a piece of pizza or a serving of macaroni and cheese. Add low-fat or fat-free milk instead of water to tomato soup. Snack Make a fruit smoothie with fruit, ice, and low-fat or fat-free milk. Try flavored low-fat or fat-free milk, such as chocolate or strawberry. Have low-fat or fat-free frozen yogurt. Try some pudding made with low-fat or fat-free milk. Dip fruits and vegetables into low-fat or fat-free yogurt. Have some low-fat or fat-free string cheese. Dinner Make a salad with dark-green, leafy vegetables. Serve broccoli or cooked, dry beans as a side dish. Top salads, soups, and stews with low-fat or fat-free shredded cheese. Toss tofu with added calcium into stir fry and other dishes. For more information about calcium, visit http://www.nichd.nih.gov/milk.