|
|
 Calcium
I know
calcium is good for me, but how much do I need?
How much
calcium your body needs varies according to age. You need the most calcium
between 9 and 18 years of age.
The American Academy of
Pediatrics recommends the following daily intake of calcium:
| Age |
Calcium Need (mg
per day) |
Servings of Milk
to Meet Need |
| 4–8 years |
800 |
3 servings |
| 9–18 years |
1,300 |
4 servings |
| 9–50 years |
1,000 |
3–4 servings |
How to get calcium
The best way to get the
calcium that you need is by eating and drinking foods that naturally contain
calcium. Many foods
contain some calcium, but the best sources include the following:
-
Low-fat
milk, yogurt, and other milk products are generally super sources of calcium.
-
Flavored
milks, such as chocolate or strawberry, have as much calcium as plain milk
but may have more calories.
-
Dark
green, leafy vegetables such as kale and turnip greens are low in calories
and high in calcium. However, spinach is not a good source of calcium.
-
Broccoli,
tofu, chickpeas, lentils, split peas, and canned salmon and sardines (and
other fish with bones) also are good sources of calcium.
-
Calcium-fortified
juices and cereals can help boost the calcium in your diet, but limit yourself
to 8 to 12 ounces (1½ cups) of juice a day.
What decreases calcium
The following can hurt
your bone health:
-
Drinking
a lot of soda (pop or soft drinks)—Studies show that this may make
you more prone to bone fractures. This may be because sodas often take the
place of milk or other calcium-rich drinks. Cola-type sodas also contain
phosphorus, which may interfere with how your body handles calcium.
-
Certain
diets—Some diets may not provide enough calcium, such as a vegetarian
diet that excludes dairy products. Before you start any diet, check with
your pediatrician to make sure it includes enough calcium.
-
Caffeine,
alcohol, and tobacco—All of these can cause you to lose calcium from
your bones.
-
Certain
medicines and diseases—Some medicines and kidney and intestinal diseases
can cause you to lose calcium from your bones. Ask your pediatrician if
any of the medicine you are taking affects your bones and what you can do
to protect them.
How to get more calcium
There are many ways to
get more calcium, such as
-
Choose
milk or smoothies instead of soda at restaurants or school cafeterias.
-
Boost
the calcium in salads with beans (such as garbanzo or kidney), cheese, broccoli,
almonds, or tofu.
-
Choose
yogurt as a light meal or snack.
-
Create
special drinks with milk. Add flavorings. Make shakes or smoothies.
-
Use low-fat
yogurt on its own or with fresh fruit. Add it to pancakes or waffles, shakes,
salad dressings, dips, and sauces.
-
Try calcium-rich
foods that may be new to you and your family.
-
Try calcium-fortified
juice and calcium-fortified waffles or cereal for breakfast.
-
When
possible, choose sources of calcium that are either low in fat or have no
fat at all.
-
Or make
trade-offs in your food choices. For example, if you go for a thick, chocolate
milk shake, skip the French fries. (Removing fat from a food does not take
away calcium.)
If you make the right choices,
the foods you eat or the things you drink can provide the calcium you need.
Published online: 3/07
Source: Calcium and You: Facts for Teens (Copyright © 2006
American Academy of Pediatrics)
Healthcare professionals
may order
this publication in multi-copy packs.
Parents can find more information on this topic in Caring for Your Teenager.
To order a copy of this book visit the AAP
Bookstore.
--------------------------------------------------------------------------------
The information contained
in this publication should not be used as a substitute for the medical care
and advice of your pediatrician. There may be variations in treatment that your
pediatrician may recommend based on individual facts and circumstances.
|
|
|
