Permanent Link: http://ufdc.ufl.edu/IR00002190/00001
 Material Information
Title: Milk Group and Calcium Sources
Physical Description: Fact Sheet
Creator: Valentín-Oquendo, Isabel
Publisher: University of Florida Cooperative Extension Service, Institute of Food and Agriculture Sciences, EDIS
Place of Publication: Gainesville, Fla
Publication Date: 2001
Acquisition: Collected for University of Florida's Institutional Repository by the UFIR Self-Submittal tool. Submitted by Melanie Mercer.
Publication Status: Published
General Note: "Publication date: September 2001."
General Note: "FCS8724-Eng"
 Record Information
Source Institution: University of Florida Institutional Repository
Holding Location: University of Florida
Rights Management: All rights reserved by the submitter.
System ID: IR00002190:00001

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1.This document is FCS8724-Eng, one of a series of the Department of Family, Youth, and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. Publication date: September 2001. Reviewed: Jennifer Hilla n, MSH, RD, LD/N, coordinator, Educational/Training Programs, University of Florida. Please visit the EDIS Web site at http://edis.ifas.ufl.eduThe Institute of Food and Agricultural Sciences is an equal opportunity/affirmative action employer authorized to provide resea rch, educational information and other services only to individuals and institutions that function without regard to race, color, se x, age, handicap, or national origin. For information on obtaining other extension publications, contact your county Cooperative Extension Servi ce office. Florida Cooperative Extension Service / Institute of Food and Agricultural Sciences / University of Florida / Christine Taylor Waddill, Dean 2.Isabel Valentin-Oquendo, MS, RD, LD/N, curriculum coordinator, Family Nutrition Program, Department of Family, Youth, and Com munity Sciences, Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, 32611. FCS8724-EngMilk Group and Calcium Sources 1Isabel Valentn-Oquendo 2The foods in the Milk, Yogurt, and Cheese group are good sources of calcium and protein. The revised calcium intake guidelines highlight the fact that calcium is needed by people of all ages. Calcium is critical for bone health. Low calcium in the diet and lack of physical activity contribute to the weakening of the bones or osteoporosis.How Much do You Need? Age and (calcium needed every day) Number of milk group servings* 1 to 3 years old(500 mg calcium)3 servings 4 to 8 years old(800 mg calcium)3 servings 9 to 18 years old(1300 mg calcium)4 servings19 to 50 years old (1000 mg calcium)3 servings 51 and older(1200 mg calcium)4 servings* Considering that your only calcium sources are from the milk group. The Food Guide Pyramid recommends 2 to 3 servings of this group, assuming that during the day youll also have some non-dairy calcium sources.What counts as a serving of Milk, Yogurt, and Cheese?1 cup milk1 ounces natural cheese2 ounces processed cheese8 ounces yogurt


Milk Group and Calcium Sources Page 2 September 2001 Limit the amount of natural cheese needed in a recipe by using a smaller amount of a sharp, strong-flavored cheese. Best choices in this food groupLow-fat (1% milk)Fat-free milkButtermilkLow-fat or nonfat yogurtPart skim Mozzarella cheeseLow-fat or reduced-fat cheddar cheeseTips for getting your milk every dayHave cereal and milk for breakfast.Use milk instead of water to prepare oatmeal and cream of wheat.Add powder milk to cream soups and casseroles.Use milk to prepare creamy mashed potatoes.Prepare cocoa, instant pudding, and pancake mix with milk instead of water.Enjoy flavored milk occasionally.How about people who are lactose intolerant?Some people experience stomach problems such as cramps and bloating when they drink milk. These are common symptoms experienced by people with lactose intolerance. Lactose intolerance means the digestive system is not able to break down milk sugar. There are a number of ways to eat dairy products without feeling the symptoms of lactose intolerance: Drink small amounts of milk at a time, like half a cup instead of 1 cup of milk. Have dairy foods with meals. Try cultured foods like yogurt, buttermilk, and cheese. Try lactose-free and lactose-reduced dairy products.Dont forget non-dairy calcium sources Collard greens Broccoli Products fortified with calcium such as soy milk, breakfast cereals, breads, and orange juice Bok choy cabbage Sardines/salmon with bones Tofu, firm (processed with calcium salts)