1. To reach your calcium goals every day, you need
to consume: B.At least 3
servings from the Milk Group
Most adults need 1,000 mg of calcium a day of the
amount found in 3 servings for the Milk group. One cup of
milk, flavored or unflavored, contains about 300 mg of calcium, as
does a cup of yogurt or 1.5 ounces of cheese. Milk and milk
products provide 75% of the available calcium in the food supply.
Without them, it's unlikely you'll get enough of this
bone-building mineral in your diet.
2. Which has the most calcium per 1 cup serving?
F. All
have about the same amount of calcium All have approximately 300 mg per serving.
These milks differ in their calorie and fat contents. if you
are concerned about fat and calories, there are a variety of milk
products to choose from.
3. To get about the same amount of calcium as in 1 cup of
milk, you need to consume:
A. 1 1/2
ounces of cheese like cheddar or Swiss
B. 1 1/2
cups cooked kale
Milk and milk products are the richest
sources of well-absorbed calcium and they're convenient, too.
Other foods, including some green, leafy vegetables, canned fish
with bones, bread, and cereals also contain calcium, but in
smaller amounts compared to foods from the Milk Group. Some
foods, like spinach, contain substances that can decrease calcium
absorption. For this reason, it is important to choose a
variety of calcium-containing foods.
4. If you aren't getting enough calcium from your diet,
your body will take what it needs from your:
A. Bones
If your diet's short of calcium, your
body will "rob" what it needs from your bones. Over time,
calcium losses from bone can increase your risk of the
bone-crippling disease, osteoporosis.
5. Vitamin D helps your body absorb calcium. You
can meet your needs for Vitamin D by:
C. Both
A and B Fortified milk and sunlight are good sources of
vitamin D. When you are in the sun, your body makes enough
vitamin D. But if you stay indoors or wear a topical
sunscreen with an SPF of 8 or greater, you will need to rely on
food for vitamin D. Vitamin D-fortified milk is your best
bet, since it is one of the richest sources of vitamin D in the
food supply.
