+ 1
PROJEC ECT SPONSORS School District of Philadelphia • Department of Nutrition Sciences, Drexel University • Funded by USDA Supplemental Nutrition Assistance • Program Education (SNAP-Ed) through PA Department of Human Services (DHS) 2
WHY HY AR ARE CAL ALCIUM AN AND D VITA TAMIN D IMPOR ORTAN ANT? T? Calcium + Vitamin D = Teammates Co Control M Musc scle Co Contractions Main aintain an and d Bu Buil ild St Strong Bo Bones Preve vent F Fractures 3
BUILD LDING A AND ND MAINT NTAINING NG B BONE ONES Bones are living organs Calcium deposited and withdrawn daily Bone mass begins to decline around 30 years of age Calcium in < Calcium Out = 4
WHAT IS OSTEO EOPO POROSIS IS? Weak eakening ening of B Bone ne Brittle le Doe oes No s Not Discriminate Pr Prevent entab able! 5
PREVENT ENTION 6
WHA HAT’S ’S T THE HE RECOM OMMEND NDATION ON FOR C CALCIUM? M? Age Dependent 1300 mg (14-18 years old) Growth Spurt Why do y does es this a age ge group needs needs t the m e most ca calci lcium? 7
CALCIU CIUM SOURCE CES 8
CAL ALCIUM UM S SOUR OURCES 9
CAL ALCIUM UM S SOUR OURCES 10
VITA TAMIN D- WHY HY & HO & HOW M W MUC UCH? Needed to absorb Calcium Bone formation and mineralization 70 and under- 15 mcg/day Reduce Fractures 11
VITAMIN D D SOU OURCES Lat atitude Vit itamin Time o me of D and D a d Season Day the he S Sun Length of of day 12
FOOD & & S SUPPLEME PLEMENT LABELS ELS % D DV is b s base sed d off a d dail ily calorie i intake o of 2, 2,000 000 calorie ies • Based off of a need • Based off of 400 IU for 1000 mg (International Units) • Recommendation (1 IU = 0.025 mcg) 1300 mg /day • Recommndation • Aim for 130% DV 15mcg/day Calcium 13
COM OMING S SOO OON… A A NEW F FOO OOD L LAB ABEL! The new food label will list: mg of Calcium • mcg of Vitamin D • % Daily Value • 14
ARE E YOU L LACTOSE E INTOLERA LERANT? Body cannot break down lactose Individualized Not ALL dairy foods are created equal 15
TI TIPS THA THAT MAY Y HELP HELP WHE WHEN EA EATI TING D DAI AIRY Start with smaller portions Eat dairy in combination with meals Try dairy foods other than milk Lactose-reduced milk or Fortified-Milk Alternatives 16
Don’t Like Drinking a Glass of Milk? Serve milk-based desserts (puddings, tapioca, frozen Try chocolate milk. yogurt, custard, ice cream). Limit fat and sugar. Top baked potatoes with plain yogurt; sprinkle Make instant hot with chives cocoa with milk Use flavored yogurt as a fruit salad Enjoy plain or dressing; experiment with flavored low fat substituting plain yogurt for some yogurt or make a fruit or all of the sour cream in & yogurt parfait 17 vegetable salad dressings
MILK A K ALTERNATI TIVES Milk V lk Variety Ca Calories Total al F Fat at Protein Calcium Vitam amin D D (g) g) (g) (mg) mg) (mcg) Whole Milk 150 8 8 300 2.5 2% Milk 130 5 8 300 2.5 1% Milk 110 2.5 8 300 2.5 Non-Fat Milk 90 0 8 300 2.5 (Skim) Soy, Original 110 4.5 8 450 3 Almond 30 2.5 1 450 2.5 (Unsweetened) Cashew 25 2 <1 450 2.5 (Unsweetened) Rice, Original 120 2.5 1 300 2.5 (Enriched) Coconut 45 4.5 0 100 3 (Unsweetened) Hemp 70 5 3 300 3 18 (Unsweetened)
EATING CA CALCIUM UM AT E EVERY Y MEAL AL Brea eakfast Brea eakfast Granola bar and 6oz. calcium Calcium- fortified fortified 100% juice orange juice 300mg mg Lunc unch Granola bar 150mg mg Turkey, lettuce, tomato and Lunc unch cheese on whole wheat roll Cheese 300mg mg Low-fat chocolate milk Chocolate milk 300mg mg Dinner er Dinner er Grilled chicken, ½ c spinach Spinach 123mg mg salad and ¾ c macaroni and Mac and cheese 300mg mg cheese To Total Calciu cium: 1473 73mg mg 19
KEEP KEEP Y YOUR OUR B BON ONES STR TRONG Calcium and vitamin D are needed for strong bones, teeth, and muscle contractions. Eat a healthy diet with plenty of foods high in calcium and vitamin D. Engage in regular bone-strengthening exercise. 20
ACTI TIVITY- AR ARE Y YOU GET GETTING G EN ENOUGH GH C CAL ALCIUM? Complete the worksheet to see if you are getting enough calcium in your diet. If you’re not getting enough, how could you increase your calcium intake to meet the recommended amount? 21
QUESTIO IONS 22
Recommend
More recommend
