Calcium is essential for strong bones and teeth and helps regulate many bodily functions. The recommended daily intake of calcium varies by age but adults need 1000-1200mg per day. Dairy products are the highest sources of calcium, with milk providing 300mg per 8oz serving. In addition to calcium, dairy contains vitamins, proteins, and other nutrients. Consuming 3 servings of dairy per day can reduce the risk of osteoporosis, diabetes, hypertension, and some cancers. The document provides tips for incorporating calcium-rich dairy into meals and snacks.

1. Calcium and Dairy

2. Calcium
a major mineral essential for healthy
bones and teeth.

3. How Calcium Helps Your
Body
Helps maintain strong bones and teeth
Helps messages to be sent along nerves
Regulates muscle contraction and heart
beat
Good for the immune system
Helps to combat cancer & heart disease
Helps body to metabolize iron

4. Are you getting enough?
Because calcium is so vital for good
health, experts day we need plenty of
calcium in our diets.

5. Recommended Dietary
Allowance for Calcium
Age : Calcium (mg/day)
0 to 6 months: 210
7 to 12 months: 270
1 to 3 years: 500
4 to 8 years: 800
9 to 13 years: 1300
14 to 18 years: 1000
19 to 50 years: 1000
51+ years: 1200

6. Calcium and Disease
Prevention
Osteoporosis
Diabetes
Hypertension
cardiovascular disease
colon cancer
other cancers
kidney stones
weight management

7. Get your Calcium from
Dairy!
Dairy products contain the highest
levels of calcium per serving.
Milk:300mg in 8 oz
Cheese:200mg in 1oz
Yogurt:400 mg in 8 oz

8. Get Calcium from Dairy!
Most Dairy
products have
vitamin D added
which helps your
body to absorb
more calcium!

9. Benefits of Dairy
The 2005 Dietary Guidelines
recommends increasing daily intakes
of fat-free or low-fat milk and dairy
products.

10. More than Calcium in
Calcium,
protein, Dairy!
Vitamin D,
Riboflavin,
Vitamin A,
Vitamin B12,
Thiamin,
Vitamin B6,
Phosphorus,
Magnesium,
Potassium,
Zinc,
Niacin,
Folate,
Sphingolipids,
Conjugated Linoleic Acid

11. 3 a day, the dairy way!
3 servings per day of milk and milk
products can reduce the risk of
developing bone disease along with
many other health benefits.

12. Tips: Adding
Calcium to your
diet for Breakfast
Prepare latte, mocha, or cappuccino instead of
coffee.
Top waffles with low-fat ice cream or yogurt.
Drink a glass of strawberry, banana, or chocolate
milk.
Top toast with ricotta cheese and fruit!

13. Tips: Adding
Calcium to
your diet for
Lunch
Try a tortilla filled with string cheese and salsa.
Order milk instead of a soft drink at restaurants.
Eat a cheese sandwich with your favorite soup.
Sprinkle cheese on top of that salad.

14. Tips: Adding
Calcium to your
diet for Snacks
Eat fresh vegetables with yogurt dip.
Melt cheddar cheese on a bowl of pretzels.
Enjoy yogurt or cottage cheese mixed with fresh
fruit.
Munch on popcorn sprinkled with parmesan cheese.

15. Tips: Adding
Calcium to
your diet for
Dinner
Substitute cheese ketchup for on sandwiches or
fries.
Make a wrap with low-fat cream cheese, veggies,
and chicken or beans.
Melt shredded low-fat cheese over steamed
vegetables.

16. Tips: Adding
Calcium to
your diet for
Dessert
Spoon into pudding made with milk.
Prepare a smoothie with a cup of low-fat
milk and frozen fruit chucks.
Add frozen yogurt, low-fat ice cream, or
blend up a fruit-flavored shake for dessert.

17. You can’t got wrong with
Dairy!
It’s never too late to add dairy to your
day!