1. Calcium & vitamin D recommendations
Birth - 6 months mg calcium (21% DV) IU vitamin D (50% DV)
6 months - 1 year 270 mg calcium (27% DV) 200 IU vitamin D (50% DV)
Some age groups need MORE or LESS than 100% DV for calcium and vitamin D

2. Calcium & vitamin D recommendations
1 - 3 years mg calcium (50% DV) IU vitamin D (50% DV)
4 - 8 years mg calcium (80% DV) IU vitamin D (50% DV)
Some age groups need MORE or LESS than 100% DV for calcium and vitamin D

3. Calcium & vitamin D recommendations
years 1,300 mg calcium (130% DV) IU vitamin D (50% DV)
years 1,000 mg calcium (100% DV) IU vitamin D (50% DV)
Some age groups need MORE or LESS than 100% DV for calcium and vitamin D

4. Calcium & vitamin D recommendations
years 1,200 mg calcium (120% DV) IU vitamin D (100% DV)
71 and older 1,200 mg calcium (120% DV) IU vitamin D (150% DV)
Some age groups need MORE or LESS than 100% DV for calcium and vitamin D

5. * Fat-free and low-fat are for health but not for calcium differences
An easy way to meet calcium needs is consuming 3 cups (8 oz.) each day of fat-free or low-fat* milk or equivalent milk products in combination with a healthy diet. Children ages 2–8 years need 2 cups.
MyPyramid equivalents:
8 oz. milk
1 cup yogurt
1-1/2 oz. natural or 2 oz. processed ..cheese
* Fat-free and low-fat are for health but not for calcium differences

6. % DV calcium: Milk group
Yogurt 1 cup (8 oz.) = 30% DV
Milk 1 cup = 30% DV
Cheese 1½ oz. natural/2 oz. processed = 30% DV
Milk pudding 1/2 cup = 15% DV
Frozen yogurt, vanilla, soft serve ½ cup = 10% DV
Ice cream, vanilla ½ cup = 8% DV
Soy or rice milk, calcium-fortified 1 cup = varies—check label
Choose fat-free or low fat most often

7. % DV calcium: Grain products group
Calcium-fortified
Cereal, calcium- fortified Serving size and amount of calcium varies—check label

8. What about Vitamin D? Main dietary sources of vitamin D are:
Fortified milk (400 IU per quart)
Some fortified cereals
Cold saltwater fish (Example: salmon, halibut, herring, tuna, oysters and shrimp)
Some calcium and vitamin/mineral supplements

9. Additional dietary considerations

10. Food is the best calcium source?
There may be additional substances in foods that affect the body’s absorption and use of their calcium.
A balanced diet that promotes a healthy weight may provide additional benefits to protect against osteoporosis.

11. Calcium amount at one time
Body can best handle about 500 mg calcium at one time from food and/or supplements.
Consume calcium sources throughout day instead of all at one time.

12. Fiber
Excessive fiber—such as from overusing fiber supplements—could interfere with calcium absorption. Fiber naturally present in food should not be a problem and is beneficial to health.

13. Excessive sodium
Can increase urinary calcium excretion
Food and Nutrition Board recommends limit of 2,300 mg daily
Sodium given on “Nutrition Facts” panel on foods

14. Present in foods such as spinach, chard, beet greens and chocolate:
Oxalic acid
Present in foods such as spinach, chard, beet greens and chocolate:
Binds calcium in those foods
Doesn’t seem to affect calcium in other foods, including chocolate milk
These greens still good for you; may help calcium absorption in other ways

15. High protein
Unbalanced, excessively high protein diets could increase urinary excretion of calcium.

16. Soymilk
Not all soymilk is calcium-fortified or contains vitamin D; check “Nutrition Facts” panel.
4 (8-oz.) glasses of soy milk may equal 3 (8-oz.) glasses of cow’s milk in availability of calcium.
Part of added calcium may be left in container when drinking some soymilks.
Soy Milk

17. Help for the lactose-intolerant
Some people lack the enzyme lactase needed to digest lactose (milk sugar).
Here are some tips which may help people obtain calcium from dairy products…

18. Start with small portions of foods such as milk and gradually increase serving size.

19. Eat dairy foods in combination with a meal or solid foods.

20. Try dairy foods other than milk:
Many hard cheeses (cheddar, Swiss, Parmesan) have less lactose than milk
Yogurt made with live, active bacteria

21. It may be easier to digest lactose that is pre-digested or broken down to its simple sugar components (glucose and galactose):
Lactose-hydrolyzed milk and dairy products
Commercial lactase preparations

22. When you don’t like to “drink” milk

23. Add powdered milk to food (1 tablespoon = 50 mg calcium)
Make oatmeal and cream-type soups with milk instead of water
Add milk to coffee

24. Try chocolate milk.
8-oz. has only mg caffeine.
Average glass provides only 60 more calories than unflavored milk.
Make instant hot cocoa with milk, not water.
Serve milk-based desserts (puddings, tapioca, frozen yogurt, custard, ice cream). Limit fat and sugar.

25. Top baked potatoes with plain yogurt; sprinkle with chives
Enjoy plain or flavored low fat yogurt straight from the carton or combined
Top baked potatoes with plain yogurt; sprinkle with chives
Used flavored yogurt as a fruit salad dressing; experiment with substituting plain yogurt for some or all of the sour cream in vegetable salad dressings

26. Have It YOUR Way Smoothie (serves 1)
1 cup unsweetened, frozen raspberries or frozen fruit of choice
1/2 cup 100% orange or pineapple juice
3/4 cup fruit-flavored, low- or non-fat yogurt
Blend all ingredients well in blender. Enjoy!
Use a calcium-fortified juice to add extra calcium

27. Fantastic Fruit Parfait
Layer yogurt, low-fat granola and fruit in whatever proportions you’d like.
Add some nuts and you’ve included a 4th food group. A sprig of mint is optional!

28. Vitamin D necessary for calcium absorption
Choose a supplement with vitamin D unless obtaining vitamin D from other sources.
Follow age group recommendation. Avoid going over a daily combined total of 2,000 IU or 50 mcg from food and supplements.
It’s not necessary to consume calcium and vitamin D at the same time to get the benefit of enhanced calcium absorption.
Vitamin D is like a key that unlocks the door and lets calcium into the body.

29. Food is still important
High calcium foods contain other KEY nutrients which are important in the diet.
Try to obtain some (or all) of your calcium from your diet, not just supplements.

30. Live well, live strong, live long
Osteoporosis is preventable for most people

31. If you can’t stand the heat, get back in the kitchen.
I realize that cooking without opening a box or pulling up to a window, for some, may be a traumatic experience. The recipes that follow are simple and have easy to follow instructions, besides, cooking is a tremendous stress reliever and can be a fun time for the entire family. Get everyone involved, including the kids. They will love it!

32. Recipe Du Jour
The following is a complete healthy dinner recipe and a shopping list for your convenience.

33. Chicken Creole (makes 4 servings)
Ingredients:
2 medium chicken breast halves, skinned, boned, cooked, and cut into 1-inch strips or cubes
1, 14-oz. can tomatoes, diced or chopped
1 cup chili sauce
1 1/2 cups (2 medium) green pepper, chopped
1/2 cup celery, chopped
1/2 medium onion, chopped
2 cloves garlic, minced
1 tsp. dried basil, crushed
1 Tbl. chopped fresh parsley or 1 tsp. dried parsley
1/4 tsp. crushed red pepper
1 Tbl. vegetable oil
Chicken Creole (makes 4 servings) 1.
Using a deep skillet, sauté onion and garlic in vegetable oil for about 5 minutes. 2.
Add remaining ingredients to skillet. Bring to boiling; reduce heat and simmer, covered, for 10 minutes.

34. Chipotle Chicken Soup (makes 3 servings)
Ingredients:
1 large onion, chopped
1 clove garlic, minced
1 tablespoon olive oil
12 oz. skinless, boneless chicken breasts, chopped
oz. can of low-sodium chicken broth
2 teaspoons chopped canned chipotle peppers in adobo sauce*
1/2 teaspoon sugar
1/4 teaspoon salt
2 cups tomatoes, chopped (or oz. can diced tomatoes)
1/4 cup fresh cilantro, chopped
Chipotle Chicken Soup (makes 3 servings)
In a Dutch oven, cook onion and garlic in olive oil over medium-high heat about 4 minutes or until onion is tender.
Add chicken and cook for 2 minutes.
Add broth, chipotle peppers, sugar and salt.
Bring to boiling then reduce heat. Simmer, uncovered for 15 minutes.
Remove from heat and add tomatoes and cilantro.

35. Gazpacho (makes 6 servings)
Ingredients:
3 large tomatoes, quartered
2 cups cucumber, chopped
1 cup onion, chopped
1 cup green bell pepper, seeded and chopped
2 tablespoon red wine vinegar
2 teaspoons olive oil
1 clove garlic, chopped
1 cup water
Salt and pepper to taste (optional -- not included in Nutrition Facts calculations.)
Gazpacho (makes 6 servings)
Place tomatoes,
cucumber, onion, bell pepper, vinegar, oil and garlic in a food processor and process until desired consistency.
Place vegetable mixture in a serving bowl, add water and stir thoroughly.
Cover and refrigerate for at least 1 hour.
Add salt and pepper to taste.

36. Fresh Hawaiian Smoothie (makes 2 servings)
Ingredients:
1/2 cup mango, fresh or frozen
1/2 cup cantaloupe, fresh or frozen
1 cup strawberries, fresh or frozen
1 cup pineapple juice (or more to thin)
Place all ingredients in a blender and blend for 10 seconds or until smooth.

37. Shopping List: Produce: Onion Green Bell Pepper Celery Garlic
Cucumber
Cilantro
Thyme
Rosemary
Basil
Parsley
Sweet Potatoes
Carrots
Rutabaga
Turnips
Parsnips
Mango
Fresh or Frozen
Cantaloupe
Strawberries
Shopping List:
Pineapple Juice
Sugar
Olive oil
Salt
Balsamic Vinegar
Crushed Red Pepper
Red Wine Vinegar
Chili Sauce
Tomatoes
Chipotle Peppers
Chicken Broth Low Sodium
Skinless Boneless Chicken Breast
I know this seems like a lot of food to buy, but you probably have most of this in your refrigerator, pantry or cupboard.