My Pyramid: Calcium

Families, Food and Fitness October 28, 2009 Print Friendly and PDF

Get Your Calcium Rich Foods

Dairy products are your best source of calcium. Milk products are your best source of calcium for bone development and maintenance. Teens and adults should have 3 cups (three servings) and children (ages 2 to 8) 2 cups (two servings) of fat free milk, low-fat milk, or equivalent milk products (yogurt and cheese) every day.

USDA MyPyramid - Calcium



Serving sizes of milk, yogurt, and cheese:

  • 1 cup milk
  • 1½to 2 ounces of cheese
  • 1 cup yogurt

Non-dairy calcium sources:

  • Calcium-enriched orange juice
  • Tofu (with calcium sulfate)
  • Sardines and canned salmon (with bones)
  • Broccoli
  • Greens (turnip and beet), okra
  • Cooked dried beans

Dairy calcium sources:

  • Milk
  • Hard cheese
  • Yogurt
  • Cottage cheese
  • Ice cream, low-fat ice cream
  • Pudding, custard

Include more milk products in your diet. Use milk when making homemade or canned soups such as tomato, clam chowder, and cream of mushroom soup.Make hot cereals and instant hot chocolate/cocoa with milk instead of water.Add nonfat dry milk powder to meatloaf, milk drinks, cream soups, and pudding recipes.



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Lesson Contents
I. Introduction
II. My Pyramid: Basics
III. My Pyramid: Inside the Pyramid

a. My Pyramid: Make Half Your Grains Whole
b. My Pyramid: Vary Your Veggies
c. My Pyramid: Focus on Fruits
d. My Pyramid: Get Your Calcium Rich Foods
e. My Pyramid: Go Lean with Protein!
f. My Pyramid: Know the Limits on Fats, Salt, and Sugars
g. My Pyramid: Discretionary Calories

IV. Healthy Weight and Physical Activity


Glossary
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Acknowledgments

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This work is supported by the USDA National Institute of Food and Agriculture, New Technologies for Ag Extension project.