TRACKS
Lesson Plan
Calcium and Vitamin D
Get Enough Calcium and Vitamin D
Grade: 9-12
I. Nutrition Education Goal & Objective:
Goal 1: Students will comprehend concepts consistent with USDA guidance related to eating and
physical activity for good health.
Objective: As a result of Pennsylvania’s SNAP-Ed plan, students will know, understand,
analyze, and apply concepts, as developmentally appropriate, that are consistent with
USDA guidance about the benefits of:
1. Eating a variety of whole-grain products, fruits and vegetables, low-fat milk, and
calcium-rich foods for meals and/or snacks.
Goal 2: Students will apply skills consistent with USDA guidance related to eating and physical
activity for good health
Objective: As a result of Pennsylvania’s SNAP-Ed plan, students will be able to:
1. Assess personal health practices.
II. Pennsylvania Educational Standards:
A. 10.1 Concepts of Health
B. 10.2 Healthful Living
C. 11.3 Food Science and Nutrition
III. Outcomes:
D. Students will explain why we need calcium and Vitamin D.
E. Students will list what foods are good sources of calcium and Vitamin D.
F. Students will state how much calcium and Vitamin D they need.
G. Students will explain the health consequences of not getting enough calcium and Vitamin D.
IV. Materials:
A. Laptop/Projector with PowerPoint presentation or Calcium Wheel
B. Visuals: Osteoporosis Kit in Green Felt Bag: Loss of Bone and plastic comparisons of healthy
and unhealthy bone, Calcium Poster
C. Handouts: “Are You Getting Enough Calcium?”, “Table 1: Selected Food Sources of Calcium”
D. Alternate Activity: “No Bones About It” Worksheet, Moo Jeopardy
E. Supplies: Pencils
F. Food Tasting
G. Parent Newsletter: Calcium and Bones
H. Reinforcement that conveys the appropriate nutrition message
I. Hand Wipes
J. Extension lessons for the teacher
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V. Procedure
A. Introductory:
a. Introduction of educator presenting the lesson and lesson topic
b. Review last lesson, if applicable.
B. Developmental:
Option 1- Power Point Presentation
1. Slide 1: Get Enough Calcium and Vitamin D – And Have Strong Bones!
2. Slide 2: Project Sponsors
3. Slide 3: Why Worry About Calcium? - Ask students: “Why worry about calcium?”
a. Calcium is a mineral that the body needs on a daily basis which aides in muscle
contraction.
b. It is needed to build healthy bone throughout life. Deformities may occur if someone’s
diet is lacking in calcium.
c. Medical problems or complications may occur as bone strength decreases due to lack of
calcium. Without calcium, bones compress, bend abnormally and break.
4. Slide 4: Bone Mass
a. Our bones are living organs. Calcium is deposited and withdrawn from bone daily.
b. Half of the adult skeleton is formed during adolescence. It is important during this time,
to get the needed calcium and vitamin D so that the bones can store sufficient calcium for
our older years.
c. After 30 years of age our bones aren’t able to store as much calcium. By the time we
reach our mid-30’s, bone mass begins to slowly decline.
d. By consuming adequate calcium and vitamin D throughout our lives, we help to prevent
bone from becoming weak.
5. Slide 5: Osteoporosis
Ask students: What is Osteoporosis?
a. Osteoporosis is a disease which weakens bone, causing it to become brittle.
b. The brittle bones are due to a loss of calcium.
c. While osteoporosis happens often with older women, it can happen at any age to both
men and women.
d. It is preventable!
6. Slide 6: Simple preventions steps
a. Get the recommended amount of calcium and vitamin D
b. Get regular exercise, including weight-bearing activity. Examples of weight-bearing
activity include weight-lifting, running/jogging, and jumping rope.
c. Avoid smoking and excessive alcohol intake.
7. Slide 7: What’s the Recommendation for Calcium?
The amount of calcium required depends on age. A 14-18 year old needs 1300 mg of
calcium per day. Why do you think this age group needs the most calcium? The reason for
this higher amount is because of the growth spurt at this age.
8. Slide 8: Food and supplement labels
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a. Food labels display the amount of calcium in that particular food as a percent daily value
(%DV). Aim for 100%DV of all vitamins and minerals listed per day.
b. The %DV for calcium is 1000mg as the majority of the population are between the ages
of 19-50. However, 14-18 year-old individuals need 1300mg per day. Teens must aim
for 130% of their DV for calcium.
9. Slide 9: Calcium Sources: Dairy group
a. MyPlate recommends that individuals consume 3 cups of Dairy per day. Foods in the
Dairy group, such as yogurt, cheese, and milk are typically high in calcium.
b. Dairy foods or products themselves can contain saturated fat, so make sure you are
choosing low fat or fat-free versions like low fat yogurt, 1% or fat-free (skim) milk, and
low fat cheese.
10. Slide 10: Calcium Sources: Grains & Protein Foods Groups
a. Grain products naturally lack calcium. Many cereals are now fortified with calcium and
vitamin D. Reading labels will help identify these food sources.
b. As for protein, sources such as chicken, beef, and pork lack calcium; however, certain
fish like salmon or canned seafood commonly have bone or crushed bone incorporated.
Doing so preserves the calcium content. Beans contain some calcium as well.
11. Slide 11: Calcium Sources: Fruits & Vegetables groups
a. Fruits naturally lack calcium, but calcium-fortified orange juice and other 100% fruit
juices exist. Fortified 100% juices are an excellent option for those individuals who
cannot consume dairy products or dislike milk.
b. Dark green vegetables such as broccoli and spinach contain calcium.
12. Slide 12: Vitamin D: Why & How Much?
a. Vitamin D is needed to help the body absorb calcium in the digestive tract.
b. It works with calcium to promote bone formation and mineralization.
c. The recommendations for individuals ages 70 and under is 15 mcg per day of vitamin D.
Vitamin D is needed significantly later in life to reduce the risk of fractures. For
individuals older than 70 years of age 20 mcg of vitamin D per day is recommended.
d. Keep note that a food label will not always identify the vitamin D content that a
particular food contains.
13. Slide 13: Good Sources of Vitamin D
Ask students: What are some good sources of vitamin D?
a. The easiest way to get vitamin D is by drinking milk. Other ways to get vitamin D are
from fortified cereals, fortified soy beverages, fish, and multi-vitamin and mineral
(MVM) supplements.
b. Vitamin D can also be obtained from sunlight. Vitamin D is synthesized in the skin
following direct exposure to sun. Ten to fifteen minutes of exposure 2-3 times per week
may be sufficient
14. Slide 14: Are You Lactose Intolerant?
Ask Students: What does it mean to be lactose-intolerant? Do you know anyone who is lactose
intolerant?
a. Lactose-intolerant means that the body cannot break down the sugar that is present in
milk (lactose).
Drexel University, HS Calcium Lesson Plan, revised 07/14 page 3
b. Non-dairy foods (soy milk, dark green vegetables, etc.) or fortified foods/products are
helpful to those that are lactose-intolerant.
c. The amount of dairy or lactose an individual can consume will depend on the severity of
the intolerance.
d. All dairy foods are not created equal when it comes to lactose content.
15. Slide 15: Don’t Like Milk?
When milk is not an option, there are foods to eat that will help an individual get both
calcium and vitamin D into their daily diet.
16. Slide 16: Eating Calcium at Every Meal
This is an example of a way to eat adequate amounts of calcium with 3 or more servings of
dairy per day.
17. Slide 17: Keep your bones strong!
Review the importance of eating calcium-rich foods and physical activity.
a. Eat a healthy diet with plenty of foods high in calcium and vitamin D.
b. Engage in regular exercise
c. Avoid smoking and alcohol
18. Slide 18: Activity: Are you Getting Enough Calcium?
a. Distribute copies of handouts: “Are you Getting Enough Calcium?” & “Table 1:
Selected Food Sources of Calcium”.
b. Read the directions together then have the students complete the activity.
c. Ask for a few volunteers to share their answers.
Option 2- Calcium Wheel Questions
1. State that we are going to play the Wheel of Calcium Game.
2. Split class into 2-4 groups (depending on the class size).
3. Each group will pick a team leader to give the final answer.
4. Explain the game: There are questions worth 100, 200, 300, 400 and 500 points. Teams will
take turns spinning the wheel and questions will be asked depending on where it lands. A
different team member should spin the wheel each time so that all students have a turn. As a
team you will discuss the possible answers to the questions and the team leader will give the
final answer. If the answer is incorrect the other team(s) can answer but no points will be
given.
5. If the question is still answered incorrectly, the correct answer will be given by the educator.
6. If all of the questions have been answered for the point level that is spun, have the student spin
again.
7. Play until all questions have been answered or until time permits.
8. Keep track of score on the board on a piece of paper. It is helpful to have the teacher keep
score or assign a student to be the score keeper.
9. The winning team will receive a reinforcement item as determined by educator.
C. Alternative Activities: “No Bones About it” Worksheet, Moo Jeopardy
VI. Conclusion of the lesson:
A. Distribute hand wipes.
B. Provide each student with a taste-test and encourage him or her to make small changes in his or
her diet.
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C. Distribute the reinforcement, read the message and/or explain the reason why they are getting the
reinforcement.
D. Distribute caregiver newsletter.
E. Thank the students for their participation and answer any questions the students have.
VII.
A.
B.
C.
Extension lessons:
Banking on Bones
Calcium IQ
What’s On the Label
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Are You Getting Enough Calcium?
Directions: Using the table of calcium-rich foods (Table 1: Selected Food Sources of
Calcium), write down all the foods containing calcium that you eat on a typical day. Then
fill in the amount of calcium that each food provides and add them all up to get a total for
the day. If you eat more than one serving of a food at one meal list it more than once
(For example if you drink two 8 oz glasses of milk at dinner, list it twice since that is two
servings). After filling in the chart, answer the questions below it.
Food
Calcium (mg)
Breakfast
Calcium (%DV)
Lunch
Dinner
Snacks
TOTAL:
1. Teenagers need ______________ mg or ___________%DV of calcium daily
2. Are you getting enough calcium? _______________
3. If necessary, go back to the chart and add foods that you could eat so that your total
meets or exceeds the recommended amount of calcium.
4. Getting enough calcium can help prevent what disease? ___________________
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Table 1: Selected Food Sources of Calcium*
(Calcium values are averages and may vary slightly between brands)
Food
Yogurt, plain, low fat, 8 oz.
Orange juice, calcium fortified, 8 fl. oz.
Yogurt, fruit, low fat, 8 oz.
Ricotta cheese, ½ cup
Sardines, canned in oil, with bones, 3 oz.
Cheddar cheese, 1 ½ oz.
Milk, non-fat, 8fl. oz.
Milk, reduced fat (2% milk fat), no solids, 8 fl. oz.
Milk, whole (3.25% milk fat), 8 fl. oz.
Mozzarella, part skim 1 ½ oz.
American cheese, 1.5 oz.
Soy milk, calcium fortified, 8 fl. oz.
Tofu, firm, made w/calcium sulfate, ½ cup***
Salmon, pink, canned, solids with bone, 3 oz.
Pudding, chocolate, instant, made w/ 2% milk, ½ cup
Cottage cheese, 1% milk fat, 1 cup
Tofu, soft, made w/calcium sulfate, ½ cup***
Spinach, cooked, ½ cup
Macaroni and cheese, box prepared, 1 cup
Frozen yogurt, vanilla, soft serve, ½ cup
Ready to eat cereal, calcium fortified, 1 cup
Turnip greens, boiled, ½ cup
Kale, cooked, 1 cup
Ice cream, vanilla, ½ cup
Baked beans, 1/3 cup
Broccoli, cooked ½ cup
Tortilla, corn, ready to bake/fry, 1 medium
Cream Cheese: 1 ½ oz. (3 Tbsp)
Bread, white, 1 oz.
Orange juice, 8 oz. (1 cup)
Orange juice, 8 oz. (1 cup)
Soda, 1 cup
Calcium (mg)
420
350
340
340
320
300
300
300
290
275
250
200
200
180
150
140
140
120
100
100
100-1000
100
90
85
50
50
40
30
30
25
20
0
% DV*
42%
35%
34%
34%
32%
30%
30%
30%
29%
27%
25%
20%
20%
18%
15%
14%
14%
12%
10%
10%
10-100%
10%
9%
8.5%
5%
5%
4%
3%
3%
2.5%
2%
0%
*DV=Daily Value
**Content varies slightly according to fat content; average =300 mg calcium
*** Not all tofu contains calcium. Read the Nutrition Facts label.
Adapted from:
Pennsylvania Interdisciplinary Nutrition Curriculum 4-6, Pennsylvania Dept. of Education, © 2008. Developed by I. Berman-Levine &
M.A. Mihok. [email protected]. Funded by a grant from USDA. Calcium in Your Diet.
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No Bones About It… Calcium Counts Worksheet
Complete each sentence with the correct word from the Word Bank (below).
Word bank: swimming, unhealthy, calcium, running, lactose, healthy, three
1. _____________ is the name of the natural sugar found in milk that some people have a
hard time digesting.
2. Humans need to eat foods rich in __________ so that they will have strong teeth and
bones.
3. A high school student should have at least ____ cups of calcium-rich food each day.
4. __________ is an example of a weight-bearing activity, which helps build our bones.
5. __________ is not an example of a weight-bearing activity. This does not help build
bones in our body.
6. This is an example of _________ bone.
7. This is an example of _________ bone.
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Calcium Wheel Questions
100
1. Is calcium usually found in foods in the dairy or fruit group?
a. Dairy
2. True or False: Calcium is only found in foods that are in the dairy group.
a. False
3. Why are weight bearing exercises important?
a. Helps your bones absorb the calcium needed.
4. Name three weight bearing exercises.
a. Walking, Dancing, Basketball
5. How many cups of dairy foods does the average person need every day?
a. Three
200
6. Name two foods from the vegetable group that are rich in calcium.
a. Broccoli
b. Kale
c. Collard Greens
7. What is lactose intolerance?
a. Condition where people have a hard time digesting the lactose that is naturally found in
milk or milk products.
8. Name two symptoms of lactose intolerance.
a. Bloating/gas
b. Diarrhea
9. Name two ways you can get calcium if you are lactose intolerant.
a. Buy lactose free or soy milk
b. Try yogurt (more easily digested due to active cultures).
c. Choose cheeses like Swiss, Colby, Parmesan and Cheddar. Because they are aged, they are
lower in lactose.
d. Buy calcium-fortified juices and soy/rice milks
10. How much weight bearing exercise do we need weekly?
a. 60 minutes of physical activity a day-at least 3 of those days should include weightbearing activities.
Drexel University, HS Calcium Lesson Plan, revised 07/14 page 9
300
11. Name two reasons why calcium is important other than strengthening bones.
a. Aids in muscle contraction
b. Strengthens teeth
12. What is osteoporosis?
a. A disease where bone becomes fragile and more likely to break.
13. True or False: Osteoporosis only happens to older women.
a. False: While osteoporosis happens often with older women, it can happen at any age to
both men and women.
14. Name two common drinks that are fortified with calcium.
a. Soymilk
b. Orange juice
15. Name two foods from the protein group that are rich in calcium.
a. Beans
b. Canned fish with bones
400
16. True or false: 1 cup of yogurt has more calcium than one cup of milk.
a. True- Both are very high in calcium but yogurt actually has more calcium than milk. 8oz of
yogurt=420 mg while 8oz of milk=300 mg
17. Name three risk factors for osteoporosis.
a. Being older than 65
b. Not getting enough calcium
c. Not being physically active
d. Smoking
e. Being underweight for your height
18. Which vitamin helps the absorption of calcium-Vitamin C, D, A, or E?
a. Vitamin D
19. Name two ways you can get Vitamin D.
a. Fortified cereals or beverages (Milk, Soy milk).
b. Fish
c. Sunlight
20. How long do you need to be in the sunlight to obtain Vitamin D?
a. 10-15 minutes of exposure 2-3 times per week in direct sunlight
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500
21. Create a calcium rich meal using calcium-rich foods from two different food groups.
a. Chicken with broccoli and cheese (vegetable and dairy)
b. Fortified cereal and milk (grains and dairy)
c. Canned salmon with spinach (protein and vegetable)
d. A smoothie with frozen yogurt and fortified orange juice (dairy and fruit)
22. Find what is incorrect about this statement and correct it- Calcium is a vitamin that helps build
healthy bones.
a. Calcium is a mineral that helps build healthy bones.
23. How many milligrams of calcium does the average 9-18 year old need?
b. 1300 mg
24. Name three ways to keep bones healthy and strong.
a. Get the recommended amount of calcium and vitamin D
b. Get regular exercise, including weight-bearing activity. Examples of weight-bearing
activity include weight-lifting, running/jogging, and jumping rope.
c. Avoid smoking and excessive alcohol intake.
25. Create a calcium rich meal for someone who is lactose intolerant.
a. ex: Fortified cereal with soy milk and fortified orange juice
b. ex: tofu and broccoli with cheddar cheese
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