Americans,
especially teenage girls, women, and older adults, need to eat more
foods that contain calcium. It is estimated that more than 80 percent
of young women and teenage girls are not consuming enough calcium. And
the time for
greatest bone growth, which requires lots of calcium, begins in the
teen
years and extends to age 35.
Fat
Burning Index (tm) of some cheeses:
Cream cheese 3.48
Neufchatel 2.43
Brie 2.41
Camembert 2.31
Cheddar 2.27
Monterey Jack 2.27
Muenster 2.25
Roquefort 2.23
Gruyere 2.17
Fontina 2.16
Colby 2.14
Blue 2.12
Edam 2.06
Brick 2.04
Gouda 1.97
Mozzarella, whole-milk 1.93
Caraway 1.92
Provolone 1.92
Feta 1.83
Swiss 1.74
Romano, grated 1.66
Ricotta, whole-milk 1.61
Parmesan, grated 1.56
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How much calcium do you
need?
Americans, especially teenage girls,
women, and older adults, need to eat more foods that contain calcium.
It is estimated that more than 80 percent of young women and teenage
girls are not consuming enough calcium. And the time for greatest bone
growth, which requires
lots of calcium, begins in the teen years and extends to age 35.
How much calcium do you need?
According to the new Dietary Reference
Intakes (DRIs) for calcium, preteens and teenagers need the most at
1,300 mg per day.
Most adults need 1,000 mg. However, after age 50, adults should
increase
their calcium intake to 1,200 mg.
What are good calcium sources?
Make it a habit to include 2 to 3
servings or more from the milk, yogurt , and cheese group each day. An
8-ounce glass of milk-fat-free, low-fat, or whole--provides 300 mg of
calcium. Cheese is an even more
concentrated source. Just 1 oz. cup of shredded or 1 ounce of most hard
cheeses adds 200 mg of calcium to meals and snacks. If you're counting
fat grams, low-fat, light, or reduced-fat cheeses are a lower-fat,
calcium-rich
option.
Some other foods, such as beans,
broccoli, and some
leafy greens like kale and bok choy, also supply calcium. A number of
food
products, such as orange juice and breakfast cereal, are fortified with
calcium.
How is physical activity related to
strong bones?
A calcium-rich diet combined with
regular weight-bearing exercise helps build and maintain strong bones.
To strengthen all your
bones, participate in a variety of physical activities. Walking,
running,
and in-line skating are beneficial activities, as are aerobics and
weight
lifting. Pick activities that you enjoy
and make it a goal to work them into your schedule at least three times
a week.
Quick tips for boosting the calcium
in your favorite foods
As you plan your daily meals and
snacks, try to incorporate cheese and other milk products into some of
your favorite dishes. By adding just 1 oz. cup of shredded cheese per
serving to soups, stews, or salads, you will obtain 20 percent of the
1,000 mg calcium adults need each day or 15 percent of the calcium
requirement for preteen and teenagers.
Try these quick ideas:
Sprinkle cup shredded or sliced
mozzarella cheese on top of a split bagel or English muffin [low carb
substitute: a slice
of zucchini]. Microwave or heat in a toaster oven until melted. [low
carb substitute: a slice of zucchini]
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Top a baked potato with cup
shredded cheddar cheese [low
carb substitute: hard boiled egg's halves].
Add a handful of shredded or
thin strips of cheese to a mixed green salad.
Make vegetable dips with plain
yogurt or cottage cheese.
DAILY
CALCIUM NEEDS1 oz.
| 4 to 8
years |
800 mg |
| 9 to 13
years |
1,300 mg |
| 14 to 18
years |
1,300 mg |
| 19 to 50
years |
1,000 mg |
| 51 to 70+
years |
1,200 mg |
Dietary
Reference Intakes (DRIs) for selected age groups.
Quick 'n' Creamy Macaroni
& Cheese [low carb substitute: cauliflower florets]
1 package (7 oz) elbow
macaroni
2 tablespoons butter or margarine
2 tablespoons all-purpose flour
1 oz. cup reduced-fat milk
1/8. teaspoon salt (optional)
1/8 teaspoon cayenne or black pepper
2 cups (8 oz) shredded
Mexican blend of cheeses, such as cheddar, Monterey Jack, asadero, and
queso quesadilla
1. Cook macaroni
according to package directions without added salt.
2. Melt butter in a
heavy medium saucepan over medium heat. Add flour; cook 1 minute,
stirring constantly. Add milk; cook until thickened and smooth,
stirring occasionally.
3. Reduce heat to low;
add cheese. Cook until cheese
melts, stirring constantly. Add drained macaroni. Mix well.
Makes 4 servings
Total time: 20 minutes
To reduce fat and calories,
use light or reduced-fat cheese and low-fat milk.
Nutrition Information per
Serving: Calories
492, Carbohydrate 43 g, Calcium 670 mg, Protein 20 g, Fat 26 g, Sodium
427 mg, Cholesterol 69 mg
For more information
The American Dietetic
Association/National Center for Nutrition and Dietetics.
ADA's Consumer Nutrition Information Line (800/366-1655) provides
recorded messages with timely, practical nutrition information as well
as referrals to registered dietitians. Messages are available 24 hours
daily with new topics each month.
Sargento Foods Inc.
For more recipes and information on calcium, call 1-800/CHEESES
(1-800/243-3737). Ask for department calcium. Or visit the Sargento Web
site at http://www.sargento.com.
This fact sheet is supported
by a grant from Sargento Foods Inc. Acceptance of this grant does not
constitute an endorsement by ADA of any company's products or services.
ADAF 1997. Reproduction of
this fact sheet is permitted for educational purposes.
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