Texas AgriLife Extension Service
Harrison County
Biggest Loser
Conclusions on Calcium
Many of us know that calcium is an important part of our diet and is
necessary for strong bones. We are great at teaching our children that it
is important for them to drink their milk for strong bones but are we
practicing what we preach?
Calcium is not just important for bone
health, it is also an important part of making our muscles contract (including our
hear muscle) and an important part of
nerve transmissions. If our bodies do not
have enough calcium to do these jobs, it beings taking calcium from our bones, making them brittle (a condition called osteoporosis).
How Much Calcium is Needed?
Children and Teens
3-8 years old
800mg
9-17 years old
1,300mg
Adult Men and Women
25-64 years old
1,200mg
65+ years old
1,500mg
*Calcuim supplements are only recommended if you
are not reaching the recommended amount of daily calcium for your age. Calculate the average amount of
calcium you are consuming through your diet each day
and then take supplements to reach the recommended
amount.
Educational programs of Texas AgriLife Extension Service are open to all people
without regard to race, color, sex, disability, religion, age or national origin.
For More
Information:
Louraiseal McDonald
Harrison County
Extension Agent—
Family and Consumer
Sciences
Courthouse Annex
903-935-8414
ldmcdonald
@ag.tamu.edu
Dairy
According to MyPyramid, the average person
consuming a 2,000 calrorie diet needs to consume at least three cups
of diary products per
day.
Make sure that you are
choosing lower fat and
lower sodium options.
1 serving is equal to:
1 cup of milk
The average person
should consume 3 cups
of dairy per day.
1 cup of yogurt
1 1/2 ounces of cheese
Sneaking Dairy into your Diet
Just because you need
to consume 3 cups of
milk products each day
does not mean that you
must drink 3 glasses of
milk! Try these methods to sneak dairy into
your diet:
•
Have fat-free or lowfat yogurt as a snack.
•
Make a dip for fruits
or vegetables from yogurt.
•
Top cut-up fruit with
flavored yogurt for a
quick dessert.
•
Make fruit-yogurt
smoothies in the
blender.
•
Top a casserole with
shredded cheese.
•
Try fat-free or sugarfree frozen yogurt instead of its sugary
substitute.
•
For dessert, make
pudding with low-fat
or fat-free milk.
Banana Mango Smoothie
1 cup peeled ripe mango
3/4 cup sliced ripe banana -(about 1 medium)
2/3 cup nonfat milk
1 tablespoon nonfat dry milk powder
1 teaspoon honey
1/4 teaspoon vanilla extract
1. Arrange the mango cubes in a
single layer on a baking sheet;
freeze until firm (about 1
hour).
Page 2
Source: Dana Tarter, Tarrant County FCS
3. Place frozen mango and the
remaining ingredients in a
blender. Process until smooth.
*NOTES : The cubed mango can
be frozen overnight or you can
buy bags of frozen cubed mango;
allow to thaw approximate 15
minutes before using to soften
slightly. .
Serving size = 1 cup
Calories 160; Fat 0.7g; Protein
5.1g; Carb 36.1g; Fiber 2.6g; Calcium 160mg
Harrison County Biggest Loser