+ 1 PROJEC ECT SPONSORS School District of Philadelphia - PowerPoint PPT Presentation

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PROJEC ECT SPONSORS School District of Philadelphia • Department of Nutrition Sciences, Drexel University • Funded by USDA Supplemental Nutrition Assistance • Program Education (SNAP-Ed) through PA Department of Human Services (DHS) 2

WHY HY AR ARE CAL ALCIUM AN AND D VITA TAMIN D IMPOR ORTAN ANT? T? Calcium + Vitamin D = Teammates  Co Control M Musc scle Co Contractions  Main aintain an and d Bu Buil ild St Strong Bo Bones  Preve vent F Fractures 3

BUILD LDING A AND ND MAINT NTAINING NG B BONE ONES  Bones are living organs  Calcium deposited and withdrawn daily  Bone mass begins to decline around 30 years of age  Calcium in < Calcium Out = 4

WHAT IS OSTEO EOPO POROSIS IS?  Weak eakening ening of B Bone ne  Brittle le  Doe oes No s Not Discriminate  Pr Prevent entab able! 5

PREVENT ENTION 6

WHA HAT’S ’S T THE HE RECOM OMMEND NDATION ON FOR C CALCIUM? M?  Age Dependent  1300 mg (14-18 years old) Growth Spurt Why do y does es this a age ge group needs needs t the m e most ca calci lcium? 7

CALCIU CIUM SOURCE CES 8

CAL ALCIUM UM S SOUR OURCES 9

CAL ALCIUM UM S SOUR OURCES 10

VITA TAMIN D- WHY HY & HO & HOW M W MUC UCH?  Needed to absorb Calcium  Bone formation and mineralization  70 and under- 15 mcg/day  Reduce Fractures 11

VITAMIN D D SOU OURCES Lat atitude Vit itamin Time o me of D and D a d Season Day the he S Sun Length of of day 12

FOOD & & S SUPPLEME PLEMENT LABELS ELS % D DV is b s base sed d off a d dail ily calorie i intake o of 2, 2,000 000 calorie ies • Based off of a need • Based off of 400 IU for 1000 mg (International Units) • Recommendation (1 IU = 0.025 mcg) 1300 mg /day • Recommndation • Aim for 130% DV 15mcg/day Calcium 13

COM OMING S SOO OON… A A NEW F FOO OOD L LAB ABEL! The new food label will list: mg of Calcium • mcg of Vitamin D • % Daily Value • 14

ARE E YOU L LACTOSE E INTOLERA LERANT?  Body cannot break down lactose  Individualized  Not ALL dairy foods are created equal 15

TI TIPS THA THAT MAY Y HELP HELP WHE WHEN EA EATI TING D DAI AIRY  Start with smaller portions  Eat dairy in combination with meals  Try dairy foods other than milk  Lactose-reduced milk or Fortified-Milk Alternatives 16

Don’t Like Drinking a Glass of Milk? Serve milk-based desserts (puddings, tapioca, frozen Try chocolate milk. yogurt, custard, ice cream). Limit fat and sugar. Top baked potatoes with plain yogurt; sprinkle Make instant hot with chives cocoa with milk Use flavored yogurt as a fruit salad Enjoy plain or dressing; experiment with flavored low fat substituting plain yogurt for some yogurt or make a fruit or all of the sour cream in & yogurt parfait 17 vegetable salad dressings

MILK A K ALTERNATI TIVES Milk V lk Variety Ca Calories Total al F Fat at Protein Calcium Vitam amin D D (g) g) (g) (mg) mg) (mcg) Whole Milk 150 8 8 300 2.5 2% Milk 130 5 8 300 2.5 1% Milk 110 2.5 8 300 2.5 Non-Fat Milk 90 0 8 300 2.5 (Skim) Soy, Original 110 4.5 8 450 3 Almond 30 2.5 1 450 2.5 (Unsweetened) Cashew 25 2 <1 450 2.5 (Unsweetened) Rice, Original 120 2.5 1 300 2.5 (Enriched) Coconut 45 4.5 0 100 3 (Unsweetened) Hemp 70 5 3 300 3 18 (Unsweetened)

EATING CA CALCIUM UM AT E EVERY Y MEAL AL Brea eakfast Brea eakfast Granola bar and 6oz. calcium Calcium- fortified fortified 100% juice orange juice 300mg mg Lunc unch Granola bar 150mg mg Turkey, lettuce, tomato and Lunc unch cheese on whole wheat roll Cheese 300mg mg Low-fat chocolate milk Chocolate milk 300mg mg Dinner er Dinner er Grilled chicken, ½ c spinach Spinach 123mg mg salad and ¾ c macaroni and Mac and cheese 300mg mg cheese To Total Calciu cium: 1473 73mg mg 19

KEEP KEEP Y YOUR OUR B BON ONES STR TRONG  Calcium and vitamin D are needed for strong bones, teeth, and muscle contractions.  Eat a healthy diet with plenty of foods high in calcium and vitamin D.  Engage in regular bone-strengthening exercise. 20

ACTI TIVITY- AR ARE Y YOU GET GETTING G EN ENOUGH GH C CAL ALCIUM?  Complete the worksheet to see if you are getting enough calcium in your diet.  If you’re not getting enough, how could you increase your calcium intake to meet the recommended amount? 21

QUESTIO IONS 22