Title: ThreeaDay Dairy
1Three-a-Day Dairy
- prepared by
- University of Nebraska-Lincoln Extension
2Role of Calcium
- Proper function of heart, muscles and nerves
- Blood clotting
- Bone building and density
- Lower blood pressure
- Healthy weights
3Role of Vitamin D
- Helps the body to absorb calcium
- Helps the body to use calcium
4Osteoporosis 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
5Steps 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
6Dairy 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
7Recommended Daily Intakes
8Sample 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
9Calcium 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
10Calcium 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
11Calcium 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)
12Increasing 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
13Increasing 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 - - - - -