Time to Bone up Is Now --Not Later
The time to build stronger bones and to possibly prevent future bone fracture is during
childhood, according to recent studies at the Children's Nutrition Research Center.
Results have shown that
strong bones may retain the resistance to debilitating bone fractures from osteoporosis
later in life.
New intake guidelines spell out how much calcium people in different age groups need
each day. Because calcium is available in many food sources, both dairy and nondairy,
nutritionists agree that it is ideal for calcium needs to be met by diet whenever
possible.
New Calcium Intake Guidelines |
||
| Years old | mg per day | |
| 1 to 3 | 500 | |
| 4 to 8 | 800 | |
| 9 to 18 | 1,300 | |
| 19 to 50 | 1,000 | |
| 51 and older | 1,200 | |
| Pregnant/Lactating Mothers | 14 to 18 | 1,300 |
| 19+ years | 1,000 | |
How much calcium is in the different foods we eat? Milk and dairy sources are big
contributors, but there are some other nondairy sources of calcium that are noteworthy.
Parents are encouraged
to include at least one calcium source with each meal and snack to ensure that children
will develop the strongest bones possible.
| Natural Dairy Sources of Calcium | ||
| Size | Milligrams | |
| Milk | 1 cup | 300 mg |
| Cheese | 1 ounce | 175-275 mg |
| Cottage Cheese | 1 cup | 140 mg |
| Yogurt | 1 cup, lowfat/nonfat | 415 mg |
| Yogurt | 1 cup, lowfat, fruit | 315 mg |
| Ice Cream and Ice Milk | 1 cup | 150 mg |
| Frozen Yogurt | 1 cup | up to 200 mg |
| Pudding and Custard | 1/2 cup | 150 mg |
| Natural Nondairy Sources of Calcium | ||
| Calcium-enriched orange juice | 1 cup | 300 mg |
| Tofu (with calcium sulfate) | 1/2 cup | 324 - 434 mg |
| Sardines/Salmon (with bones) | 3 ounces | 250 mg |
| Perch (baked) | 3 ounces | 117 mg |
| Broccoli (fresh, cooked) | 1 cup | 240 mg |
| Almonds | 1/4 cup | 94 mg |
| Greens (turnip & beet) and Okra | 1 cup | 150 mg |
| Beans (red, pinto, etc.) and Legumes | 1 cup | 100 mg |
| Waffle | 7" homemade | 175 mg |
| Tortilla | (7" corn) | 45 mg |
To escape the fate of 20 million Americans, children need plentiful dietary sources of calcium at a young age to guard against crippling osteoporosis later in their lives.
Source: Children's Nutrition Research Center. Nutrition & Your Child. "Children Need Plenty of Calcium to Grow Healthy and Strong," Spring 1998, p.3.
Sandy Procter, M.S., R.D.
Coordinator, EFNEP
5/98 File: FOOD COMPONENTS/Minerals
K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus, Manhattan.