Calcium and Dairy

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Calcium and Dairy
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Calcium

• a major mineral essential for healthy bones and
  teeth.

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How Calcium Helps Your Body

• Helps maintain strong bones and teeth
• Helps messages to be sent along nerves
• Regulates muscle contraction and heart beat
• Good for the immune system
• Helps to combat cancer heart disease
• Helps body to metabolize iron

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Are you getting enough?

• Because calcium is so vital for good health,
  experts day we need plenty of calcium in our
  diets.

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Recommended Dietary Allowance for Calcium

• Age Calcium (mg/day) 0 to 6 months 210 7 to
  12 months 270 1 to 3 years 500 4 to 8 years
  800 9 to 13 years 1300 14 to 18 years 1000
  19 to 50 years 1000 51 years 1200

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Calcium and Disease Prevention

• Osteoporosis
• Diabetes
• Hypertension
• cardiovascular disease
• colon cancer
• other cancers
• kidney stones
• weight management

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Get your Calcium from Dairy!

• Dairy products contain the highest levels of
  calcium per serving.
• Milk300mg in 8 oz
• Cheese200mg in 1oz
• Yogurt400 mg in 8 oz

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Get Calcium from Dairy!

• Most Dairy
• products have
• vitamin D added
• which helps your
• body to absorb
• more calcium!

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Benefits of Dairy

• The 2005 Dietary Guidelines recommends increasing
  daily intakes of fat-free or low-fat milk and
  dairy products.

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More than Calcium in Dairy!

• Calcium,
• protein,
• Vitamin D,
• Riboflavin,
• Vitamin A,
• Vitamin B12,
• Thiamin,
• Vitamin B6,
• Phosphorus,
• Magnesium,
• Potassium,
• Zinc,
• Niacin,
• Folate,
• Sphingolipids,
• Conjugated Linoleic Acid

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3 a day, the dairy way!

• 3 servings per day of milk and milk products can
  reduce the risk of developing bone disease along
  with many other health benefits.

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Tips Adding Calcium to your diet for Breakfast

• Prepare latte, mocha, or cappuccino instead of
  coffee.
• Top waffles with low-fat ice cream or yogurt.
• Drink a glass of strawberry, banana, or chocolate
  milk.
• Top toast with ricotta cheese and fruit!

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Tips Adding Calcium to your diet for Lunch

• Try a tortilla filled with string cheese and
  salsa.
• Order milk instead of a soft drink at
  restaurants.
• Eat a cheese sandwich with your favorite soup.
• Sprinkle cheese on top of that salad.

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Tips Adding Calcium to your diet for Snacks

• Eat fresh vegetables with yogurt dip.
• Melt cheddar cheese on a bowl of pretzels.
• Enjoy yogurt or cottage cheese mixed with fresh
  fruit.
• Munch on popcorn sprinkled with parmesan cheese.

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Tips Adding Calcium to your diet for Dinner

• Substitute cheese ketchup for on sandwiches or
  fries.
• Make a wrap with low-fat cream cheese, veggies,
  and chicken or beans.
• Melt shredded low-fat cheese over steamed
  vegetables.

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Tips Adding Calcium to your diet for Dessert

• Spoon into pudding made with milk.
• Prepare a smoothie with a cup of low-fat milk and
  frozen fruit chucks.
• Add frozen yogurt, low-fat ice cream, or blend up
  a fruit-flavored shake for dessert.

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You cant got wrong with Dairy!

• Its never too late to add dairy to your day!