In past generations, milk was the beverage of choice at family meals.

Today many people are not getting enough calcium because other beverages, especially soda, are replacing milk at meals. A government survey shows that more than half of school age children are not getting enough calcium in their diets. Among adults, 55 percent of men and 78 percent of women have inadequate calcium intakes.

The Institute of Medicine has determined calcium needs by age as shown in chart.

What foods are highest in calcium? Dairy products, including yogurt, milk and cheese, are the best calcium sources. Calcium fortified juices, soy milk and cereals are other high calcium food options. Broccoli has more calcium than most other vegetables but it would take 6 cups of broccoli to equal the calcium in 1 cup of milk!

How is calcium listed on food labels? Calcium is shown as % Daily Value. Adding a zero to the percent Daily Value will tell you the mg of calcium. For example, 8 ounces of milk has 30 percent of the Daily Value for calcium, which is 300 mg of calcium.

Why is calcium important?Your bones serve as a calcium bank to maintain a constant level of calcium in the blood. Calcium is needed for muscle contraction, blood vessel contraction and expansion, hormones and enzymes function and nervous system activity.

If the calcium that has been withdrawn from bones is not replaced by eating enough calcium every day, bones become weak and the risk for fractures increases. In addition, recent studies have shown that adequate calcium reduces blood pressure.

What else is needed to keep bones strong?Vitamin D (from milk, a vitamin supplement or sunshine) and daily weight bearing exercise.

Be aware that eating a high sodium or high protein diet increases calcium loss from bones.

Phosphates in cola beverages also have a negative effect on bones.

Reminder for a healthier new year: Include low fat or fat free milk, yogurt and cheese in meals and snacks to meet your daily calcium needs.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator with the Eat Smart NY program at Cornell Cooperative Extension of Cayuga County.

Recommended Calcium Intake

Age Calcium (mg/day)

0 to 6 months 210

7 to 12 months 270

1 to 3 years 00

4 to 8 years 800

9 to 13 years 1300

14 to 18 years 1300

19 to 50 years 1000

51+ years 1200

Potato and Corn Chowder

Makes 8 cups

1 tablespoon oil

1 cup chopped onions

1 cup chopped celery (optional)

2 cups water

4 medium potatoes, peeled and cubed

2 cans (15 oz. each) creamed corn

12 ounces evaporated skim milk

In a large saucepan, heat oil over medium heat.

Add onion and celery. Cook, stirring, until onion has softened but is not browned (3-5 minutes).

Add water and cubed potatoes and bring to a boil.

Reduce heat and cook 15-20 minutes or until potatoes are soft, stirring occasionally.

Stir in creamed corn and evaporated milk and cook 2-3 minutes, stirring frequently. Serve immediately.