Moo're Milk Matters

The most recent Dietary Guidelines recommend 1300 milligrams of calcium for ages 9­-18 and 1000 milligrams of calcium for ages 4-­8. Most children do not get enough calcium in their diets. Most people reach their peak bone mass by their late twenties so investing in their bone mass now with adequate calcium intake and exercise can prevent osteoporosis, a disease that causes bones to become less dense and more prone to fractures, later on. Check out the chart below for foods that contain calcium.

FOOD                                                 CALCIUM CONTENT*

Milk, 8 oz, nonfat                                                                 302 mg

Yogurt, Plain, low fat                                                           300 mg

Cheese, cheddar, 1 1/2 oz                                                  306 mg

Milk, lactose reduced, 8 oz                                                 300 mg

Cottage cheese, 2 cups, 1 %                                              276 mg

Orange juice, fortified with calcium, 6 oz                            230 mg

         

Kale cooked, 1 cup                                                              94 mg

Frozen yogurt, 1/2 cup                                                       103 mg

Pudding, prepared, 1/2 cup                                                153 mg

Almonds, 1 cup sliced                                                         243 mg

*mg=milligrams

FRUIT & OATMEAL SMOOTHIE

INGREDIENTS: ½ cup rolled oats 1 cup fat-free milk (traditional or lactose-free) ½ banana, ¼ cup strawberries, fresh or frozen, drop of vanilla flavoring,  3 ice cubes

DIRECTIONS: In blender, combine cooked oatmeal, banana, ¼ cup strawberries, vanilla, and ice cubes. Blend until smooth. Serve immediately with strawberry garnish if desired.

Calcium content: 300 mg