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WIC (Women, Infant and Children) and Nutrition Services
Calci-Yummm!! No Bones Without it!!!
How much Calcium do I need each day?
Children 1-10 yr. 800mg = 2 ½ servings dairy
Adults 25-65 yr. 1000mg = 3 servings dairy
Teens 11-24 yr. 1200mg = 4 servings
Pregnant Women 1200mg = 4 servings dairy
How Do You Measure Up? Foods High in Calcium
- Milk (whole, 2%, skim)
- Collard Greens, cooked
- Cooked rhubarb
- Turnip Greens, cooked
- Cottage Cheese
- Ice Cream
- Soybeans, cooked
- Yogurt
- Clams
- Oysters
- Broccoli
- Molasses
- Salmon
- Flour
- Farina
- Cheese
- Sardines
- Herring
Include good food sources of calcium in your diet everyday!
Did you know...
- Calcium is essential for building and keeping bones and teeth strong all through your life.
- Calcium also helps your muscles contract so you can run, jump and dance.
- Not getting enough calcium in your foods can cause your bones to get weaker over time.
- Vitamin D works with calcium to keep bones and teeth strong…so milk is fortified with Vitamin D.
- Older persons often have broken hips because they did not have enough calcium in their diet throughout their entire life.
- Pregnant women who do not get enough calcium from milk products will often suffer from tooth decay and frail bones that are easily broken.
- Milk and milk products like yogurt, ice cream, and cheeses are the best sources of calcium.
- Drinking milk 3 times a day as part of a low-calorie diet can help you lose more weight.
Osteoporosis Facts
A painful, bone-thinning disease which makes bones weak, fragile and more likely to break.
Causes older adults to have a "stooped over" appearance and a shortened height.
Most people don’t know they have it until they break a hip, wrist, or spine.
It is PREVENTABLE and can be treated.
Getting enough calcium through your life and exercising regularly can prevent or delay osteoporosis.
The Nutrition information and test was developed by Pettis County Health Department in 2006 and used with their kind permission.
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