When asked what they need to eat for strong bones, most people are able to identify calcium. Knowing how much calcium they need is another story. Many people think that an occasional serving of milk or cheese meets their calcium needs.
As the ads on TV tell you, your bones are a calcium bank. Your body makes daily withdrawals from the calcium bank to maintain the correct level of blood calcium. If you do not eat adequate calcium, your account may be overdrawn and you may end up with osteoporosis.
The following information may help you make choices that help to keep your bones strong.
How much calcium do I need? The daily value for calcium, as shown on food labels, is 1,000 milligrams. An 8-ounce serving of milk or yogurt provides 300 milligrams or 30 percent of the daily value for calcium. If you are over age 50, you may need 1,200 milligrams of calcium daily.
Is cheese as good as milk for calcium? Cheese is high in calcium (about 1 1/2 ounces of cheese equals the calcium in 8 ounces of milk). If you choose cheese for some of your dairy servings, consider lowfat or fat-free cheese. If you get all three servings of dairy from regular cheese you are eating 500 calories versus 240 calories from 24-ounce of skim milk.
How much cottage cheese equals 8 ounces of milk? It would take almost 2 cups of cottage cheese to get the calcium contained in 8 ounces of milk.
What other foods contain calcium? Vegetables contain some calcium, with broccoli being the best source. The problem is that you may not eat these broccoli every day and it takes about three cups of broccoli to equal 8 ounces of milk.
How about calcium-fortified foods? Some juices and soy milk are available with calcium D added. An 8-ounce serving provides the same amount of calcium as 8 ounces of milk.
Can I get the calcium I need from taking a calcium pill? Calcium is absorbed better from dairy products than from pills can provide adequate calcium. Calcium supplements usually contain 500 or 600 milligrams of calcium along with vitamin D to help with absorption. Antacids that contain calcium carbonate (which is what most calcium supplements contain) can be used but do not provide vitamin D.
Since you can absorb only about 600 milligrams of calcium at one time, you will need to take supplements separate from other calcium sources for maximum benefit. Stomach acid helps with absorption so take with meals.
For more information and
healthy recipes, visit www.cce.cornell.edu/cayuga.
Christine Gutelius, MA, RD, CDN, is a nutrition educator at Cornell Cooperative Extension of Cayuga County
The following information may help you make choices that help to keep your bones strong.
How much calcium do I need? The daily value for calcium, as shown on food labels, is 1,000 milligrams. An 8-ounce serving of milk or yogurt provides 300 milligrams or 30 percent of the daily value for calcium. If you are over age 50, you may need 1,200 milligrams of calcium daily.
Is cheese as good as milk for calcium? Cheese is high in calcium (about 1 1/2 ounces of cheese equals the calcium in 8 ounces of milk). If you choose cheese for some of your dairy servings, consider lowfat or fat-free cheese. If you get all three servings of dairy from regular cheese you are eating 500 calories versus 240 calories from 24-ounce of skim milk.
How much cottage cheese equals 8 ounces of milk? It would take almost 2 cups of cottage cheese to get the calcium contained in 8 ounces of milk.
What other foods contain calcium? Vegetables contain some calcium, with broccoli being the best source. The problem is that you may not eat these broccoli every day and it takes about three cups of broccoli to equal 8 ounces of milk.
How about calcium-fortified foods? Some juices and soy milk are available with calcium D added. An 8-ounce serving provides the same amount of calcium as 8 ounces of milk.
Can I get the calcium I need from taking a calcium pill? Calcium is absorbed better from dairy products than from pills can provide adequate calcium. Calcium supplements usually contain 500 or 600 milligrams of calcium along with vitamin D to help with absorption. Antacids that contain calcium carbonate (which is what most calcium supplements contain) can be used but do not provide vitamin D.
Since you can absorb only about 600 milligrams of calcium at one time, you will need to take supplements separate from other calcium sources for maximum benefit. Stomach acid helps with absorption so take with meals.
For more information and
healthy recipes, visit www.cce.cornell.edu/cayuga.
Christine Gutelius, MA, RD, CDN, is a nutrition educator at Cornell Cooperative Extension of Cayuga County
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