Calcium Supports a Strong Body

Although there are many sources of dietary calcium, dairy products offer excellent, convenient, and delicious options.

It is estimated that 70 percent of children are not receiving their daily requirements of calcium and more than 80 percent of young women and teenage girls are not consuming enough calcium. The time for greatest bone growth, which requires lots of calcium, begins in the teen years and extends to age 35.

Minorities need to really watch their calcium intakes. A recent study conducted by the National Osteoporosis Risk Assessment program found that greater than 50% of women tested from minority groups displayed low bone mass, which can lead to bone fractures or osteoporosis later in life.

How Much Calcium Do We Need?

DAILY CALCIUM NEEDS*
1 to 3 years	500 mg (16oz)
4 to 8 years	800 mg (24oz)
9 to 13 years	1,300 mg (32oz)
14 to 18 years	1,300 mg (32oz)
19 to 50 years	1,000 mg (30oz)
51 to 70+ years	1,200 mg (31oz)

*Dietary Reference Intakes (DRIs) for selected age groups.

Where Can We Get All This Calcium?

The National Institutes of Health recommends we get our calcium requirements from dairy products because of the other nutrients these products provide as well.

	An 8-ounce glass of milk—fat-free, low-fat, or whole—provides 300 mg of calcium. What about chocolate milk? A GREAT option!
	Cheese is an even more concentrated source. 1/4 cup of shredded or 1 ounce of most hard cheeses adds 200 mg of calcium to meals and snacks.
	Don't forget the delicious options of yogurt, ice cream, and cottage cheese too.
	Many dairies are now offering fortified juices such as orange juice, which can provide as much calcium as a glass of milk.

There Are So Many Options for Milk—What Do They All Mean??

Since January 1998, fluid milk label descriptions match all other food products. The terms skim, 1%, 2%, and whole milk confused some people who were used to lowfat, light, and reduced fat.

Here's the skinny*: (notice all types of milk offer the same amount of calcium, 300 mg)

Serving size is 8 fluid ounces or 1 cup

Used to be called	New Name	Calories	Fat (g)	Sat. Fat (g)	Calcium (mg)
Skim or Nonfat	Fat-Free Skim Nonfat	80	0	0	300 or 30% Daily Value
1% Lowfat	1%* Lowfat Light	100	2.5	1.5	300 or 30% Daily Value
2% Lowfat	2%* Reduced Fat	120	5	3	300 or 30% Daily Value
Whole	Whole	150	8	5	300 or 30% Daily Value

*Adapted from American Dietetic Association Web site, www.eatright.com

* Percentages are optional

Find out more about calcium and dairy products' benefits at:

www.whymilk.com
	The National Fluid Milk Processor Promotion Board Website You can also call the 800-WHY-MILK hotline.
Or read
	Calcium in Your Life By the American Dietetic Association ISBN: 0-471-34667-5 Registered dietitian Colleen Pierre authored this pocket-size book as part of The American Dietetic Association's Nutrition Now Series.