Now You're Cookin': More Calcium-rich Foods!

Calcium is found in foods such as milk, yogurt, cheese, cooked dry edible beans, fish with edible bones and leafy, green vegetables. Some foods, such as certain cereals and orange juice, may be fortified with calcium.

Milk is an excellent source of calcium (300 milligrams per cup), plus it contains protein, riboflavin, vitamin A, magnesium, potassium, phosphorus and other nutrients. Vitamin D is added to fluid milk because it helps the body use the calcium in milk.

Children ages 2 to 8 need 2 cups from the Dairy Group daily. Children ages 9 and older need at least 3 cups daily. Adults need 3 cups daily.

One cup of dairy equals:

• 1 cup of yogurt
• 1½ ounces of natural cheese
• 2 ounces processed cheese

Glass for glass, reduced-fat, fat-free and whole milk only differ in the amount of fat and calories they contain. The other nutrients are about the same.

Nutrition experts recommend selecting lower-fat dairy products. If you usually drink whole milk, switch gradually to fat-free milk to lower saturated fat and calories. Try reduced-fat (2 percent), then low-fat (1 percent) and finally fat-free (skim).

Flavored milk has more calories but the body still absorbs the calcium. To learn more about your beverage choices, compare Nutrition Facts labels.

Nutrition researchers have shown that children who drink more chocolate milk tend to drink fewer soft drinks and fruit-flavored beverages. As a result, they consumed more calcium.

To learn how many milligrams of calcium are in your food choice, add a zero to the “percent daily value” for calcium. A cup of milk has 30 percent of the daily value or 300 milligrams of calcium.

Keep your refrigerator at 40 F or lower to keep perishable foods, such as milk, yogurt and cheese, fresh.

Some people are “lactose intolerant.” They feel bloated and get a stomach ache (or worse) when they consume dairy. They are missing an enzyme (lactase) needed to break down milk sugar (lactose).

Being lactose intolerant is different from being “allergic” to milk. If someone is “allergic” to milk, that person must avoid any products containing milk because the individual can have severe, sometimes life-threatening, reactions to milk.

Research has shown that most people who are lactose intolerant can drink some milk if they drink it along with meals. Those with lactose intolerance usually can tolerate dairy products with active cultures and aged cheeses. Commercial enzymes, such as Lactaid, are available to break down the lactose in milk.

Weight-bearing exercise, such as walking, builds strong bones and muscles. Go for a family walk and have an ice-cold glass of milk to quench your thirst when you return.

My Family Meal Goal to Include More Calcium

• Enjoy milk with meals.
• Have “milk breaks” at home.
• Use milk instead of water when making hot cereal or cream soups.
• Enjoy yogurt parfaits for dessert. Layer yogurt with slices of peaches, strawberries or other fruits.
• Add low-fat cheese to casseroles, baked potatoes or vegetables to add some calcium.
• Serve a variety of calcium-containing foods, such as broccoli and other leafy greens, and cooked dry edible beans.
• Have cheese and whole-grain crackers for family snacks.

Invite kids into the kitchen to help prepare these easy recipes. They will learn valuable food preparation and communication skills as they help prepare food. Children also are more likely to try foods they helped prepare.

For more information about food safety and nutrition, contact your county office of NDSU Extension.

Visit the NDSU Extension website for parent/caregiver information, recipes and educational activities for children.

For more information about healthful eating for the entire family.

“Eat Smart. Play Hard.” is an initiative of the Food and Nutrition Service, USDA.