Don t have a cow Get your calcium

Transcription

1 Nj Don t have a cow Get your calcium Calcium is one mineral that can be easily overlooked. In fact, this mineral is a very important nutrient for the body. Did you know that 99% of the body s calcium is in the bones? It is very important to get enough calcium during your growing years to help develop healthy and strong bones. But if you re older, don t let that stop you! It is also important to get enough calcium during your older years to maintain bone mass and minimize age-related bone loss. However, getting enough calcium in your younger years will help lower your chances of developing osteoporosis later in life. Osteoporosis develops when you lose bone mass. As a result, your bones will become weak and can break more easily. Since your bones are made from calcium, getting enough calcium can help keep your bones strong. Osteoporosis may develop if you have low bone mass to begin with or can develop when you get older due to age. The pictures below show what normal bones and bones with osteoporosis look like close up. 1

2 Moooooooooooove It So how can you get more calcium in your diet? Read on about calcium sources, myths, and more hot topics below. Information How much calcium do I need?... 3 What counts as a cup?... 4 Calcium Sources... 5 Busting the Milk Myths... 6 The Lactose Intolerance Dilemma... 7 In the News... 8 Tips to add some Yum... 9 Strawberry Banana Smoothie Cinnamon Yogurt Dip Prize Additional Information

3 How much calcium do I need? The amount of calcium you need depends on your age. It is important to get enough calcium before your late twenties because that is when calcium absorption is best. Research has shown a link between long term avoidance of milk and poor stature and bone health among growing children. As you get older, your bones will lose calcium a lot faster, which may result in bone fractures. However, this problem can easily be solved by reaching for your calcium goals today! Follow the chart to find your calcium requirements. Age Male Female 0-6 months 200 mg 200 mg 7-12 months 260 mg 260 mg 1-3 years 700 mg 700 mg 4-8 years 1,000 mg 1,000 mg 9-13 years 1,300 mg 1,300 mg years 1,300 mg 1,300 mg years 1,000 mg 1,000 mg years 1,000 mg 1,200 mg 71+ years 1,200 mg 1,200 mg 3

4 Meeting your Calcium Needs A general guideline to make sure you are getting enough calcium is to get 3 cups of milk each day. Three cups will give you about the amount of calcium that is recommended for an adult. Did you know that according to the Dietary Guidelines for Americans, milk has 3 of the 4 nutrients lacking in the American diet Vitamin D, Calcium, and Potassium? Below are some general dairy goals for you to follow when trying to reach your calcium recommendations. Age Dairy goals 2-3 years 2 cups 4-5 years 2 1/2 cups 9+ years 3 cups What counts as a cup? 1 cup milk/soymilk 1 regular container yogurt 1/3 cup shredded cheese 2 cups cottage cheese 1 cup pudding/frozen yogurt 1 1/2 cup low-fat ice cream 4

5 Calcium Sources Calcium can come in many different forms. It is recommended that you get at least three cups of calcium rich foods from your meals each day. Calcium plays an important role in maintaining strong bones and teeth. Search the lists to find your calci-yum foods. Milk Milk Alternatives Yogurt Calcium Foods Skim milk Soy milk Yogurt Calcium- 1% milk Rice milk Greek yogurt fortified Lactaid milk Almond milk Soy yogurt orange juice 2% milk Coconut milk Coconut Spinach Whole milk yogurt Almonds Figs Just one cup can Be adventurous The probiotics Not all calcium give you a third with your milk. in yogurt help has to come of your daily These options grow and from milk or calcium will give you the maintain the milk based recommendation. same amount of good bacteria in products. These Aim for low fat calcium as your gut. Greek sources may not options like skim regular cow s yogurt has more have as much or 1%. Make half milk. Add a protein and less calcium as milk of your glass splash to sugar than or yogurt, but chocolate to add calcium-fortified regular yogurt. can help a hint of cereal with complete the sweetness. berries to start meal. the day. Your bones will thank you! 5

6 Busting the Milk Myths Rumor has it, these milk myths are false! Read the facts on the right that debunk the myths on the left. Fact: Flavored milk has the same Fiction: Children should not drink flavored milk because it has too much sugar. amount of calcium as unflavored milk. It is best to encourage children to drink milk whether it is flavored or unflavored to help reach their daily calcium goals. Fact: Calcium rich foods can still Fiction: Someone who is lactose intolerant cannot drink milk. be part of a lactose intolerant diet. It is important to get enough calcium in your diet for bone health and growth. Fact: Dairy foods can still be part of Fiction: Dairy foods are high in fat and should be avoided when trying to lose weight. a healthy low-calorie diet. Steer toward low-fat or fat-free options of milk, pudding, ice cream, or cheese. 6

7 The Lactose Intolerance Dilemma The Dilemma: You are an elementary school teacher and you have one student that is lactose intolerant. The student thinks he or she cannot eat anything the school has to offer because it makes his or her stomach upset. It is lunch time and the student tells you he or she is hungry but does not know what to eat. How do you respond? The Thought: Let s take a look at the situation on hand. Lactose is a natural sugar found in cow s milk. Some people do not have the enzyme to break down this sugar. However, it is still important for them to get their recommended calcium amount. Depending on the tolerance level, some may still be able to eat or drink some milk products. Of course the child can still get calcium with his or her meal, just in a different way. The Solution - what you can do: You can advise the child that there are lots of options he or she can eat. Helping him or her find the right foods that won t cause an upset stomach may be easier than you think. Simply stick to these suggested guidelines: Drink low-lactose or lactose-free milk products. These items have low or no lactose and yet have the same nutrients as real milk. Eat or drink small amounts of milk products with food or cooked in a meal. Try yogurt with live and active cultures which can help break down lactose. 7

8 In the News Can calcium supplements cause kidney stones? The Boston Globe People who take calcium and vitamin D supplements are more likely to develop kidney stones. It has been shown that supplements are processed differently in the body than food. However, people who eat a low-calcium diet are more likely to develop kidney stones. You should aim for a highcalcium diet from foods, rather than supplements. Available at: Calcium Supplements May Lower the Risk for Hyperparathyroidism - WebMD. Low calcium levels stimulate the parathyroid glands which pull calcium from the bone into the blood stream. With calcium supplementation, calcium levels will be stable causing less stimulation of the parathyroid glands and thus lowering the risk for hyperparathyroidism over activity of the parathyroid gland. Available at: The surprising foods rich in calcium - Chicago Sun-Times Recent research suggests a link between calcium supplementation and the risk for heart attacks. It is recommended to reach your calcium needs through calcium food sources first before supplementation. Consult your physician before you stop taking calcium supplements. Available at: 8

9 Tips to add some Yum Adding a little bit of calcium and a whole lot of yum can be easy as 1, 2, 3. Follow these tips to easily add calcium to your meal or snack: Slim down on skim or low-fat milk. Lower fat milk has the same amount of calcium but less fat and calories. Choose low-fat or fat-free milk or yogurt instead of cheese. These options will have less sodium and more potassium than cheese. Look for low-fat or fat-free labels on cheese. This will help cut back on saturated fat. Cream cheese, cream, and butter are not part of the milk group. These food items are high in fat and calories and have little to no calcium. Add some calcium to your morning routine. Besides cereal, use fatfree or low-fat milk in your latte, cappuccino, or coffee. Blend a smoothie with calcium-fortified orange juice, low-fat or fat-free milk, and fruit. Be adventurous and try almond, rice, or soy milk. Create a fruit dip with yogurt, honey, and a dash of cinnamon. Substitute ricotta for cream cheese or fat-free evaporated milk instead of cream. Add a dollop of plain yogurt on a baked potato instead of higher fat toppings like sour cream. Watch out for sweet dairy foods. These foods may have a lot of added sugar and little calcium and should be eaten on occasion. 9

10 Strawberry Banana Smoothie Adapted from BettyCrocker Ingredients: 1 container (6 oz) Greek Fat Free strawberry yogurt 1 ½ cups skim milk 1 cup frozen unsweetened or fresh strawberries 1 medium banana, sliced (1 cup) Directions: 1. Blend all ingredients. Serve immediately. Nutritional Information: 1 Serving (1 Serving) Calories: 240 Calories from Fat: 0% Total Fat: ½ g Saturated Fat 0g Cholesterol: 10mg Sodium: 130mg Total Carbohydrate: 46g Dietary Fiber: 4g Sugars: 32g Protein: 13g 10

11 Cinnamon Yogurt Dip Adapted from The Pennsylvania Nutrition Education Program Ingredients: 1 medium apple 1 medium orange ¼ cup 100% orange juice 1 cup vanilla low-fat yogurt* ½ tsp cinnamon *use greek yogurt as an alternative Directions: 1. Core and slice apple. 2. Peel orange and break into sections. 3. Pour the orange juice into a small bowl. 4. Dip the fruit pieces into the orange juice to prevent browning. 5. Arrange on plate. 6. Mix the yogurt and cinnamon in a small bowl or use blender. 7. Put the bowl of yogurt next to the fruit and serve. Nutritional Information: Servings: 4-3/4 cups of fruits and vegetables Calories: 120 Calories from Fat: 13% Total Fat: 1g Saturated Fat 0g Cholesterol: 5mg Sodium: 35mg Carbohydrates: 26g Dietary Fiber: 3g Protein: 3g 11

12 Prize Enter this month s drawing to win an: Oster Cube Blender Now you can blend your own smoothies and dips! Win this blender by stopping by the Healthy Eating Tip of the Month display in the University Hospital Café located by the cashiers. A random drawing will take place at the end of the month. Winners will be notified via . Oster Cube Blender Features: 10 Speeds 6-cup Dishwasher-Safe Plastic Jar 450 Watts of Power Stainless Steel Blade Pulse Feature Don t forget to take a handout to help you add calcium-rich foods into your smoothie! 12

13 Additional Information For more information and education materials visit: The University of Michigan Healthy Eating Tip website at: USDA Choose MyPlate at: The Academy of Nutrition and Dietetics at: Dietary Supplement Fact Sheet: Calcium. National Dairy Council at: cationmaterialshome.aspx References: Black, Ruth, et al. Children who avoid drinking cow milk have low dietary calcium intakes and poor bone health. Am J Clin Nutr 76 (2002): Print. Cashman, K. Calcium intake, calcium bioavailability and bone health. British J of Nutr 87 (2002):S169-S177. Print. Dietary Supplement Factsheet: Calcium. National Institutes of Health, Web. 10 Oct Flynn, Albert. The role of dietary calcium in bone health. Proceedings of the Nutrition Society 62 (2003): Print. PATIENT FOOD AND NUTRITION SERVICES Nutrition Counseling Center UH Room #2A-237 (second floor) 1500 E. Medical Center Drive Ann Arbor, MI Phone: Created by: Courtney Lee Dietetic Intern 13