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ThreeaDay Dairy

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Lower blood pressure. Healthy weights. Role of Vitamin D. Helps the body to absorb calcium ... Foods, Weight and Blood Pressure. DASH Diet reduces blood ... – PowerPoint PPT presentation

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Title: ThreeaDay Dairy


1
Three-a-Day Dairy
  • prepared by
  • University of Nebraska-Lincoln Extension

2
Role of Calcium
  • Proper function of heart, muscles and nerves
  • Blood clotting
  • Bone building and density
  • Lower blood pressure
  • Healthy weights

3
Role of Vitamin D
  • Helps the body to absorb calcium
  • Helps the body to use calcium

4
Osteoporosis and Calcium
  • Low bone mass and fragile bones
  • Increased bone breaks in hip, spine and wrist
  • Affects women more than men
  • Affected by lifestyle, including calcium and
    dairy product consumption

5
Steps to Prevention of Osteoporosis
  • Get daily recommended amounts of calcium and
    vitamin D
  • Get regular weight-bearing exercise
  • Avoid smoking excessive alcohol intake
  • Talk to your MD about your bone health
  • Have a bone density test

--Source National Osteoporosis Foundation
6
Dairy Foods, Weight and Blood Pressure
  • DASH Diet reduces blood pressure levels
  • Abundant in fruits and vegetables
  • 2-3 low-fat dairy products daily
  • 6 ounces or less of lean meats
  • Whole grains
  • Nuts and legumes
  • Low energy weight loss diets with up to 3 low-fat
    dairy foods daily produced greater weight loss
  • Dairy foods vs calcium content alone

7
Recommended Daily Intakes
8
Sample Nutrition Facts Panel
Nutrition Facts Serving Size 1/2 cup (93
g) Servings Per Container 4 ---------------------
----------------------- Amount Per
Serving Calories 25 Calories from Fat
0 --------------------------------------------
Daily Value Total Fat 0 g 0
Saturated Fat 0 g 0 Cholesterol 0
mg 0 Sodium 20 mg 1 Total Carbohydrate 5
g 2 Dietary Fiber 3 g
12 Sugars 2 g Protein 3 g -----------------
--------------------------- Vitamin A 35
Vitamin C 60 Calcium 4 Iron
4 -------------------------------------------- P
ercent Daily Values are based on a 2,000 calorie
diet.
  • Percent Daily Value ( DV) describes amount of a
    nutrient needed by general U.S. population daily
  • 100 DV for calcium 1,000 mg
  • Nutrition Facts on food labels
  • Supplement Facts on vitamin/mineral labels

9
Calcium Supplements???
  • Calcium carbonate
  • Needs acid to dissolve and for absorption
  • Less stomach acid as we age
  • Take at meals when more stomach acid
  • Calcium citrate
  • Doesnt require stomach acid for absorption
  • May be taken anytimecheck with your healthcare
    provider
  • May cost more

10
Calcium Supplements???
  • Limit to no more than 500 mg calcium from food
    and supplements at one time
  • Eat food and supplements throughout day
  • Calcium and Vitamin D supplements together
  • Remember!!! Try foods first as a source of calcium

11
Calcium Culprits
  • High levels of diet protein and salt can increase
    calcium loss from kidneys
  • Soft drinks in place of milk low calcium in our
    diets
  • Excessive caffeine increases calcium loss
  • Lactose intolerance
  • Excessive added fiber interferes with absorption
    (natural fiber in foods is likely not a concern)

12
Increasing Dairy
  • Fortified cereals with milk
  • Yogurt for breakfast
  • Add extra nonfat dry milk to recipes
  • Yogurt in salad dressings
  • Yogurt on baked potatoes
  • Try a smoothie for snack
  • Use milk in instant hot cocoa

13
Increasing Dairy, continued
  • Chocolate or other flavored milk
  • Make hot cereals with milk instead of water
  • Add milk to coffee or tea
  • Yogurt for a fruit dressing
  • Your ideas - - - - -
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