Presentation on theme: "Calcium & vitamin D recommendations"— Presentation transcript:
1Calcium & 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
2Calcium & 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
3Calcium & 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
4Calcium & 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. milk1 cup yogurt1-1/2 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% DVMilk 1 cup = 30% DVCheese 1½ oz. natural/2 oz. processed = 30% DVMilk pudding 1/2 cup = 15% DVFrozen yogurt, vanilla, soft serve ½ cup = 10% DVIce cream, vanilla ½ cup = 8% DVSoy or rice milk, calcium-fortified 1 cup = varies—check labelChoose fat-free or low fat most often
7% DV calcium: Grain products group Calcium-fortifiedCereal, calcium- fortified Serving size and amount of calcium varies—check label
8What about Vitamin D? Main dietary sources of vitamin D are: Fortified milk (400 IU per quart)Some fortified cerealsCold saltwater fish (Example: salmon, halibut, herring, tuna, oysters and shrimp)Some calcium and vitamin/mineral supplements
10Food 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.
11Calcium 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.
12FiberExcessive 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.
13Excessive sodiumCan increase urinary calcium excretionFood and Nutrition Board recommends limit of 2,300 mg dailySodium given on “Nutrition Facts” panel on foods
14Present in foods such as spinach, chard, beet greens and chocolate: Oxalic acidPresent in foods such as spinach, chard, beet greens and chocolate:Binds calcium in those foodsDoesn’t seem to affect calcium in other foods, including chocolate milkThese greens still good for you; may help calcium absorption in other ways
15High proteinUnbalanced, excessively high protein diets could increase urinary excretion of calcium.
16SoymilkNot 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
17Help 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…
18Start with small portions of foods such as milk and gradually increase serving size.
19Eat dairy foods in combination with a meal or solid foods.
20Try dairy foods other than milk: Many hard cheeses (cheddar, Swiss, Parmesan) have less lactose than milkYogurt made with live, active bacteria
21It 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 productsCommercial lactase preparations
23Add powdered milk to food (1 tablespoon = 50 mg calcium) Make oatmeal and cream-type soups with milk instead of waterAdd milk to coffee
24Try 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.
25Top baked potatoes with plain yogurt; sprinkle with chives Enjoy plain or flavored low fat yogurt straight from the carton or combinedTop baked potatoes with plain yogurt; sprinkle with chivesUsed flavored yogurt as a fruit salad dressing; experiment with substituting plain yogurt for some or all of the sour cream in vegetable salad dressings
26Have It YOUR Way Smoothie (serves 1) 1 cup unsweetened, frozen raspberries or frozen fruit of choice1/2 cup 100% orange or pineapple juice3/4 cup fruit-flavored, low- or non-fat yogurtBlend all ingredients well in blender. Enjoy!Use a calcium-fortified juice to add extra calcium
27Fantastic 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!
28Vitamin 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.
29Food 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.
30Live well, live strong, live long Osteoporosis is preventable for most people
31If 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!
32Recipe Du JourThe following is a complete healthy dinner recipe and a shopping list for your convenience.
33Chicken Creole (makes 4 servings) Ingredients:2 medium chicken breast halves, skinned, boned, cooked, and cut into 1-inch strips or cubes1, 14-oz. can tomatoes, diced or chopped1 cup chili sauce1 1/2 cups (2 medium) green pepper, chopped1/2 cup celery, chopped1/2 medium onion, chopped2 cloves garlic, minced1 tsp. dried basil, crushed1 Tbl. chopped fresh parsley or 1 tsp. dried parsley1/4 tsp. crushed red pepper1 Tbl. vegetable oilChicken 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.
34Chipotle Chicken Soup (makes 3 servings) Ingredients:1 large onion, chopped1 clove garlic, minced1 tablespoon olive oil12 oz. skinless, boneless chicken breasts, choppedoz. can of low-sodium chicken broth2 teaspoons chopped canned chipotle peppers in adobo sauce*1/2 teaspoon sugar1/4 teaspoon salt2 cups tomatoes, chopped (or oz. can diced tomatoes)1/4 cup fresh cilantro, choppedChipotle 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.
35Gazpacho (makes 6 servings) Ingredients:3 large tomatoes, quartered2 cups cucumber, chopped1 cup onion, chopped1 cup green bell pepper, seeded and chopped2 tablespoon red wine vinegar2 teaspoons olive oil1 clove garlic, chopped1 cup waterSalt 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.
36Fresh Hawaiian Smoothie (makes 2 servings) Ingredients:1/2 cup mango, fresh or frozen1/2 cup cantaloupe, fresh or frozen1 cup strawberries, fresh or frozen1 cup pineapple juice (or more to thin)Place all ingredients in a blender and blend for 10 seconds or until smooth.
37Shopping List: Produce: Onion Green Bell Pepper Celery Garlic CucumberCilantroThymeRosemaryBasilParsleySweet PotatoesCarrotsRutabagaTurnipsParsnipsMangoFresh or FrozenCantaloupeStrawberriesShopping List:Pineapple JuiceSugarOlive oilSaltBalsamic VinegarCrushed Red PepperRed Wine VinegarChili SauceTomatoesChipotle PeppersChicken Broth Low SodiumSkinless Boneless Chicken BreastI know this seems like a lot of food to buy, but you probably have most of this in your refrigerator, pantry or cupboard.