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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
- f Human Services (DHS)
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+ 1 PROJEC ECT SPONSORS School District of Philadelphia - - PowerPoint PPT Presentation
+ 1 PROJEC ECT SPONSORS School District of Philadelphia - - PowerPoint PPT Presentation
+ 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
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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
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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- Calcium deposited and withdrawn daily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 =
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WHAT IS OSTEO EOPO POROSIS IS?
Weak eakening ening of B Bone ne Brittle le Doe
- es No
s Not Discriminate Pr Prevent entab able!
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PREVENT ENTION
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WHA HAT’S ’S T THE HE RECOM OMMEND NDATION ON FOR C CALCIUM? M?
Age Dependent 1300 mg (14-18 years old)
Why do y does es this a age ge group needs needs t the m e most ca calci lcium?
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Growth Spurt
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CALCIU CIUM SOURCE CES
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CAL ALCIUM UM S SOUR OURCES
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CAL ALCIUM UM S SOUR OURCES
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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
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VITAMIN D D SOU OURCES
Vit itamin D a D and d the he S Sun
Lat atitude
Season Length of
- f
day Time o me of Day
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FOOD & & S SUPPLEME PLEMENT LABELS ELS
- Based off of 400 IU
(International Units) (1 IU = 0.025 mcg)
- Recommndation
15mcg/day
- Based off of a need
for 1000 mg
- Recommendation
1300 mg /day
- Aim for 130% DV
Calcium % D DV is b s base sed d off a d dail ily calorie i intake o
- f 2,
2,000 000 calorie ies
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COM OMING S SOO OON… A A NEW F FOO OOD L LAB ABEL!
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The new food label will list:
- mg of Calcium
- mcg of Vitamin D
- % Daily Value
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ARE E YOU L LACTOSE E INTOLERA LERANT?
Body cannot break down lactose Individualized Not ALL dairy foods are created equal
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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
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Make instant hot cocoa with milk Try chocolate milk. Serve milk-based desserts (puddings, tapioca, frozen yogurt, custard, ice cream). Limit fat and sugar.
Don’t Like Drinking a Glass of Milk?
Top baked potatoes with plain yogurt; sprinkle with chives Enjoy plain or flavored low fat yogurt or make a fruit & yogurt parfait Use flavored yogurt as a fruit salad dressing; experiment with substituting plain yogurt for some
- r all of the sour cream in
vegetable salad dressings
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Milk V lk Variety Ca Calories Total al F Fat at (g) g) Protein (g) Calcium (mg) mg) Vitam amin D D (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 (Skim) 90 8 300 2.5 Soy, Original 110 4.5 8 450 3 Almond (Unsweetened) 30 2.5 1 450 2.5 Cashew (Unsweetened) 25 2 <1 450 2.5 Rice, Original (Enriched) 120 2.5 1 300 2.5 Coconut (Unsweetened) 45 4.5 100 3 Hemp (Unsweetened) 70 5 3 300 3
MILK A K ALTERNATI TIVES
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EATING CA CALCIUM UM AT E EVERY Y MEAL AL
Brea eakfast Calcium- fortified
- range juice
300mg mg Granola bar 150mg mg Lunc unch Cheese 300mg mg Chocolate milk 300mg mg Dinner er Spinach 123mg mg Mac and cheese 300mg mg Brea eakfast Granola bar and 6oz. calcium fortified 100% juice Lunc unch Turkey, lettuce, tomato and cheese on whole wheat roll Low-fat chocolate milk Dinner er Grilled chicken, ½ c spinach salad and ¾ c macaroni and cheese
To Total Calciu cium: 1473 73mg mg
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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.
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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?
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QUESTIO IONS
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