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Childhood is an important time for building strong,
healthy bones, and getting enough calcium is an
essential part of this. Teenage years in particular are
crucial for bone building, so calcium requirements are
high at this time. Bones not only grow in length at this
stage but in strength too; around 90% of the adult
skeleton is formed by the age of 18.
Unfortunately the latest National Diet and Nutrition
Survey reported that almost one in five of 11- to
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of 11- to 18-year-old boys and girls are not getting
enough calcium from food.
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strength teey
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skeleton is laid down during the teenage years,
bones continue to strengthen until our mid-thirties.
After this, we naturally begin to lose bone, and
for women there is a marked increase in bone
loss around the time of the menopause. The loss
of bone as we age can eventually result in fragile
bones which are at an increased risk of fracture.
Getting enough calcium is important for both men
nutrient
and women throughout our later years to help
keep bones healthy.
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During pregnancy, a woman’s body will change to
absorb more calcium from the food she eats, so her
recommended calcium intake isn’t any higher than
sources
before pregnancy. But it is still important to get
boys
enough calcium in her diet to help build strong,
healthy bones in her developing baby.
During breastfeeding, the demands for calcium are
higher and breastfeeding women need an additional
550mg of calcium a day (see p14/15).
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Weight-bearing activities, where your feet and
sources
And healthy bones need regular exercise to keep
life
bones
and vitamin D are also important for bone health.
years
legs support your weight, are particularly good for
bones; these include running, skipping and dancing
– even brisk walking. Aim for 21/2 hours a week.
Quitting smoking and limiting your alcohol intake is
also good for bone health.
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11-18
DAIRY FOODS, CALCIUM
AND MORE
Including milk and dairy products such as cheese
and yogurt in your diet is a great way to help
meet your calcium needs. The dairy food group
contributes the most calcium to the UK diet, and
the calcium they contain is easy for the body to
absorb and use.
The table on the next page shows the recommended
11-18
years
grow
sizes of dairy that can help meet these needs.
It’s not just calcium that milk, hard cheese and
yogurt provide; they also contain protein and
phosphorus, both of which help keep bones strong
and healthy.
keep
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t 20g
calcium intake at different ages, and the portion
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12
strength
girls
se
13
Breastfeeding women
As listed for age group
plus another 550mg
18 years and under
800 + 550 = 1350mg/day
19 years and over
700 + 550 = 1250mg/day
The Department of
Health recommends that
children under two need
whole milk and full-fat
cheese and yogurt. If
they’re over two, they
can have semi-skimmed
milk and lower-fat dairy
products if they are
good eaters and growing
well. Skimmed and 1%
milk are not suitable for
children under five.
* RNI, Reference Nutrient
Intake, is a figure set by
the Department of Health
for the amount of a nutrient
that is enough to meet
the dietary needs of most
people (97.5%).
14
Age Calcium needs
Portion sizes (RNI*, mg/day)
1-3 years
350 100ml (1/2 adult glass) whole/semi-skimmed milk 80g (2 tablespoons) whole plain yogurt 15g (small cube) hard cheese These portion sizes provide approximately 391mg of calcium
4-6 years
450 189ml (1/3 pint) semi-skimmed milk 80g (2 tablespoons) whole plain yogurt 20g (2 tablespoons grated) hard cheese
These portion sizes provide approximately 535mg of calcium
7-10 years 550 189ml (1/3 pint) semi-skimmed milk 125g pot low-fat plain yogurt 20g (2 tablespoons grated) reduced-fat hard cheese These portion sizes provide approximately 600mg of calcium
11-18 years
1000
Male
284ml (1/2 pint) semi-skimmed milk 200g (5 tablespoons) low-fat plain yogurt 45g (sandwich portion) reduced-fat hard cheese These portion sizes provide approximately 1043mg of calcium
11-18 years
800
Female
250ml (large glass) semi-skimmed milk 200g (5 tablespoons) low-fat plain yogurt 30g (small matchbox) reduced-fat hard cheese These portion sizes provide approximately 832mg of calcium
19 years
700
and over
200ml (glass) semi-skimmed milk 150g pot low-fat plain yogurt 30g (small matchbox) reduced-fat hard cheese These portion sizes provide approximately 735mg of calcium
Calcium
content mg
120 160
111
227
160
148
227
203
168
341
324
378
300
280
252
240
243
252
15
amins
ent
adult
ees
needs
vitamins
7-11
risk
• Okra
• Some types of beans
and peas
• White bread
• Kale
vitamins
a balanced and varied diet. If you take calcium supplements,
nuts because of the risk of choking. People with a
medically diagnosed allergy to any of the above foods
milk
semi-
bo
pro
stren
teenage
milk
yea
Diet
should avoid them.
Surve
Children under five years old shouldn’t be given whole
200g begin
approxima
te
it can cause stomach pain and diarrhoea.
Men
vitamins
years
nutrientsly
ensure your total intake does not exceed 1500mg a day as
bones
UK
You should be able to get all the calcium you need by eating
16
getting
nutrients
breast
• Tofu
Dairy
• Calcium-fortified
soya and rice
desserts
building
• Dried figs
UK
girls
• Calcium-fortified
drinks including soya
drinks and fortified
orange juices
meet
e
crucial
strength
vitamins
• Some nuts and seeds
– including almonds,
brazil nuts, hazelnuts
and sesame seeds
enough
Figure
TO CALCIUM IN YOUR DIET INCLUDE
Calcium
drinks
ch
Pregnacy
essential
OTHER FOODS THAT CAN CONTRIBUTE
begin
200ml
Figure
200g
• Oily fish with soft
edible bones such
as sardines and
pilchards
health
portion so
urces
20g
17
teenage
woman
source
breast
vitaminns
5. National Osteoporosis Society. Factors that increase your risk of
osteoporosis and fractures
https://www.nos.org.uk/healthy-bones-and-risks/are-you-at-risk
(accessed 08/2015)
6. British Dietetic Association (2013) Food Fact Sheet. Osteoporosis
https://www.bda.uk.com/foodfacts/osteoporosis
(accessed 08/2015)
health
vitamin
Pre
low
s
milk
drinks
Survey
througho lt
ut
approxim
a
18
Fig
Dairynutrien
8. NHS Choices. Vitamins and minerals. Calcium
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Calcium.aspx
(accessed 08/2015)
enouugreh
size
adu
semi-skim
med
7. British Dietetic Association (2014) Food Fact Sheet. Calcium
https://www.bda.uk.com/foodfacts/Calcium
(accessed 08/2015)
200g
bone skeleton
provide
portion
sources
keep
4. Theobald H.E (2005) Dietary calcium and health - Briefing paper.
British Nutrition Foundation Nutrition Bulletin 30, 237-277.
Men
milk
strength
3. Finglas PM et al (2015) McCance and Widdowson’s The
Composition of Foods, Seventh Summary edition, Cambridge:
Royal Society of Chemistry
Diet
building
2. Department of Health (1991) Dietary Reference Values for Food
Energy and Nutrients for the United Kingdom: Report of the Panel on
Dietary Reference Values of the Committee on Medical Aspects of Food
Policy. London: HMSO. (Report on Health and Social Subjects; 41)
vitamins
1. Bates B et al (2014) National Diet and Nutrition Survey: Results
from Years 1, 2, 3 and 4 (combined) of the rolling programme
(2008/2009 - 2011/2012)
https://www.gov.uk/government/uploads/system/uploads/
attachment_data/file/310995/NDNS_Y1_to_4_UK_report.pdf
bones years
References
crucia
skeletonl
keep
ide essential
years
For details on additional information sources
please contact The Dairy Council
Tel 020 7025 0569
[email protected]
For free copies of The Dairy Council's
publications visit www.milk.co.uk
©The Dairy Council 2016
Last reviewed: 01/2016 Next review due: 01/2017