Calcium needed throughout life

By Laura Buxenbaum,MPH, RD

Q:  I am a 34 year old female with a family history of osteoporosis. I am concerned I’m not getting enough calcium because I don’t like milk except with cereal. Since I am not eating more dairy, should I take a calcium supplement?

A: Your concern is certainly a valid one. Women ages 19 to 50 need at least 1000 milligrams of calcium everyday. A common misconception for many women is that the need for calcium in our diet decreases after our teen years.  In fact, our bodies start losing bone mass after age 30, so it is important to eat a calcium rich diet throughout our lifetime to help build and maintain strong bones. The most recent  dietary guidelines for adults recommends 3 daily servings of low fat or fat free dairy as  part of a healthy diet. Each serving of dairy-8 ounces or one cup of milk, 1.5 ounces of cheese, or 8 ounces of yogurt – provide 300 milligrams of calcium. Unfortunately, research shows that most of us are only eating half of this recommended amount.  

Health professionals advise whenever possible to get nutrients from food first because of the complete package of nutrition found in foods, unlike a single nutrient found in a supplement. Dairy foods contain nine essential vitamins and minerals such as potassium, vitamin D, protein, phosphorus and riboflavin in addition to calcium that work together to help build strong bones, teeth and healthy bodies. It is the entire unique package of bone-building nutrients in dairy foods that help to reduce the risk of osteoporosis. Calcium supplements should be regarded as a supplement to, not a substitute for, a nutritionally adequate diet rich in dairy foods.

Milk with cereal is an excellent way to get one of your 3 a day of dairy, but it is not enough to fuel your body with the calcium it needs. Here are a few simple tips to help you bone up on calcium.

• Try adding milk in place of water to canned soups, hot chocolate or instant oatmeal.
• Rev up snack time with string cheese and fresh fruit or make a quick refreshing smoothie with frozen fruit, yogurt and milk.
• For dessert – make a creamy yogurt parfait by layering yogurt with sliced strawberries and whole grain cereal.

Visit the recipe page on www.southeastdairy.org or www.3aday.org for other delicious dairy recipes and nutritional tips to help you get 3 servings of milk, cheese or yogurt daily.

Laura Buxenbaum is a Registered Dietitian based in Greensboro, N.C. If you have a question you'd like to ask one of our dietitians, send an e-mail to info@sudiainc.com.

 

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