Calcium and DairyCalcium and Dairy

CalciumCalcium a major mineral essential for a major mineral essential for

healthy bones and teeth. healthy bones and teeth.

How Calcium Helps Your How Calcium Helps Your BodyBody

Helps maintain strong bones and teethHelps maintain strong bones and teeth Helps messages to be sent along nervesHelps messages to be sent along nerves Regulates muscle contraction and heart Regulates muscle contraction and heart

beatbeat Good for the immune systemGood for the immune system Helps to combat cancer & heart diseaseHelps to combat cancer & heart disease Helps body to metabolize ironHelps body to metabolize iron

Are you getting Are you getting enough?enough? Because calcium is so vital for Because calcium is so vital for

good health, experts day we need good health, experts day we need plenty of calcium in our diets. plenty of calcium in our diets.

Recommended Dietary Recommended Dietary Allowance for CalciumAllowance for Calcium

Age : Calcium (mg/day)Age : Calcium (mg/day) 0 to 6 months: 210 0 to 6 months: 210 7 to 12 months: 270 7 to 12 months: 270 1 to 3 years: 500 1 to 3 years: 500 4 to 8 years: 800 4 to 8 years: 800 9 to 13 years: 1300 9 to 13 years: 1300 14 to 18 years: 1000 14 to 18 years: 1000 19 to 50 years: 1000 19 to 50 years: 1000 51+ years: 1200 51+ years: 1200

Calcium and Disease Calcium and Disease PreventionPrevention

OsteoporosisOsteoporosis DiabetesDiabetes HypertensionHypertension cardiovascular diseasecardiovascular disease colon cancercolon cancer other cancersother cancers kidney stoneskidney stones weight managementweight management

Get your Calcium from Get your Calcium from Dairy!Dairy!

Dairy products contain the Dairy products contain the highest levels of calcium per highest levels of calcium per serving. serving.

Milk:300mg in 8 ozMilk:300mg in 8 oz Cheese:200mg in 1ozCheese:200mg in 1oz Yogurt:400 mg in 8 ozYogurt:400 mg in 8 oz

Get Calcium from Get Calcium from Dairy!Dairy! Most Dairy Most Dairy

products have products have

vitamin D addedvitamin D added

which helps your which helps your

body to absorbbody to absorb

more calcium!more calcium!

Benefits of DairyBenefits of Dairy

The 2005 Dietary Guidelines The 2005 Dietary Guidelines recommends increasing daily recommends increasing daily intakes of fat-free or low-fat milk intakes of fat-free or low-fat milk and dairy products. and dairy products.

More than Calcium in More than Calcium in Dairy!Dairy!

Calcium, Calcium, protein, protein, Vitamin D, Vitamin D, Riboflavin, Riboflavin, Vitamin A, Vitamin A, Vitamin B12, Vitamin B12, Thiamin, Thiamin, Vitamin B6, Vitamin B6, Phosphorus, Phosphorus, Magnesium, Magnesium, Potassium, Potassium, Zinc, Zinc, Niacin, Niacin, Folate, Folate, Sphingolipids,Sphingolipids,Conjugated Linoleic AcidConjugated Linoleic Acid

3 a day, the dairy way!3 a day, the dairy way!

3 servings per day of milk and 3 servings per day of milk and milk products can reduce the risk milk products can reduce the risk of developing bone disease along of developing bone disease along with many other health benefits.with many other health benefits.

Tips: Adding Tips: Adding Calcium to your Calcium to your diet for diet for BreakfastBreakfast

Prepare latte, mocha, or cappuccino instead Prepare latte, mocha, or cappuccino instead of coffee.of coffee.

Top waffles with low-fat ice cream or yogurt.Top waffles with low-fat ice cream or yogurt. Drink a glass of strawberry, banana, or Drink a glass of strawberry, banana, or

chocolate milk. chocolate milk. Top toast with ricotta cheese and fruit!Top toast with ricotta cheese and fruit!

Tips: Adding Tips: Adding Calcium to Calcium to your diet for your diet for LunchLunch

Try a tortilla filled with string cheese and salsa.Try a tortilla filled with string cheese and salsa. Order milk instead of a soft drink at restaurants.Order milk instead of a soft drink at restaurants. Eat a cheese sandwich with your favorite soup. Eat a cheese sandwich with your favorite soup.

Sprinkle cheese on top of that salad.Sprinkle cheese on top of that salad.

Tips: Adding Tips: Adding Calcium to Calcium to your diet for your diet for SnacksSnacks

Eat fresh vegetables with yogurt dip. Eat fresh vegetables with yogurt dip. Melt cheddar cheese on a bowl of pretzels. Melt cheddar cheese on a bowl of pretzels. Enjoy yogurt or cottage cheese mixed with Enjoy yogurt or cottage cheese mixed with

fresh fruit.fresh fruit. Munch on popcorn sprinkled with parmesan Munch on popcorn sprinkled with parmesan

cheese.cheese.

Tips: Tips: Adding Adding Calcium to Calcium to your diet your diet for Dinnerfor Dinner

Substitute cheese ketchup for on sandwiches Substitute cheese ketchup for on sandwiches or fries. or fries.

Make a wrap with low-fat cream cheese, Make a wrap with low-fat cream cheese, veggies, and chicken or beans. veggies, and chicken or beans.

Melt shredded low-fat cheese over steamed Melt shredded low-fat cheese over steamed vegetables. vegetables.

Tips: Tips: Adding Adding Calcium to Calcium to your diet your diet for Dessertfor Dessert

Spoon into pudding made with milk. Spoon into pudding made with milk. Prepare a smoothie with a cup of low-fat Prepare a smoothie with a cup of low-fat

milk and frozen fruit chucks. milk and frozen fruit chucks. Add frozen yogurt, low-fat ice cream, or Add frozen yogurt, low-fat ice cream, or

blend up a fruit-flavored shake for blend up a fruit-flavored shake for dessert. dessert.

You canYou can’’t got wrong t got wrong with Dairy!with Dairy!

ItIt’’s never too late to add dairy to s never too late to add dairy to your day!your day!