calcium benefits

You Need Calcium at Every Age

How much do you need? Take a look at the table below.

Ways to Get Enough Calcium

• Start with the Dairy Group. Dairy Group foods such as milk, cheese and yogurt are packed with calcium. MyPlate recommends 3 cups of Dairy Group foods daily (2 cups for 2- to 8-year-olds). Choose low fat or fat free varieties. Try these ideas:
  • Wake up with a fat free latte (half coffee, half fat free milk).
  • Tote a yogurt in your lunch.
  • Snack on a reduced-fat 2% milk cheese stick and whole grain crackers.
  • Try a grilled cheese sandwich and tomato soup made with milk instead of water.
  • Satisfy your sweet tooth with Jell-O Instant Pudding, prepared with milk.
• Look beyond the dairy case. Calcium-fortified cereals, fruit juices, soymilk, bread and cereal bars are other sources of calcium. Look for products that say “Calcium Rich,” “Added Calcium” or “Good Source of Calcium.” Almonds, sardines, canned salmon (leave in the bones!), tofu and green vegetables also contribute some calcium.
• Get the Nutrition Facts. Use the Nutrition Facts panel on packaged foods to track the amount of calcium you consume and compare it to the amount you should get for the day. Try this tip:
  • To convert calcium information on the Nutrition Facts panel from % Daily Value to milligrams calcium, simply replace the % sign with a zero. For example, if a food contains 10% DV for calcium, this is about 100 milligrams of calcium per serving. This works because the label uses 1,000 milligrams as the recommended daily value (DV) for calcium.
• Don’t forget D. Vitamin D helps your body absorb and use calcium. Food sources of vitamin D include fortified dairy products, fish and eggs. Your body also produces vitamin D when your skin is exposed to sunlight.
• Move those bones! Weight-bearing types of physical activity help strengthen bones and slow bone loss. Try walking, jogging, dancing, playing tennis or basketball, jumping rope, aerobic dancing and weight lifting. Aim for at least 30 minutes (60 minutes for kids) of physical activity daily. Learn more about physical activity.

For More Information

• Do you like milk, but it doesn’t like you? You might be lactose sensitive. Tips for the Lactose-Sensitive.
• Get tips to help kids build strong bones for life.