Catching up with your Calcium: Food options at Lottie

First of all, let’s talk about Calcium. What is it, where is it found in our body, and how much do we need?

Calcium is a mineral found in many foods, added to others and also available as a supplement. Our body needs calcium to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth for structural support. Even though Calcium is linked with bone health, our body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part. In addition to the above functions, calcium also helps in the release of certain key hormones and enzymes. The amount of calcium you need each day depends on your age. For an adult 19-50 years of age, the average daily recommended amount is 1,000 milligrams (mg). More information about Calcium rich foods and dietary supplements can be found on this website:

http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/#h2

Our bones need plenty of calcium and vitamin D throughout childhood and adolescence to reach their peak strength and calcium content by about age 30. After that, bones slowly lose calcium, but people can help reduce these losses by getting recommended amounts of calcium throughout adulthood and by having a healthy, active lifestyle that includes weight-bearing physical activity (such as walking and running). So, this is good news for everyone who did not turn 30 yet! For me this was not the case, being a Milk hater all my life I missed this opportunity of banking the Calcium before I turned 30. Now, at Lottie I found it very convenient for students to choose foods rich in calcium. Find calcium rich foods in Lottie at these stations:

  • Beverage Center – Low-fat or Non-fat Milk, Soy Milk, Yummy Chocolate Milk
  • Salad Bar – Yogurt with Tasty Toppings, Cheese, Nuts and Dark Leafy Greens
  • Deli – Cheese and Dark Leafy Greens to top your sandwich
  • Pizza Station – Cheese Pizza
  • Mongolian Grill – Calcium Fortified Tofu
  • Breakfast Area – Fortified Cereals
  • Main Entrees – Casseroles with cheese or milk base, Dark Leafy Green Vegetables Like Broccoli and Spinach, and Items with Cheese

Also, Calcium is added to some breakfast bars, fruit juices, soy and rice beverages, and tofu. To find out whether these foods have calcium, check the product labels.

Adequate calcium and vitamin D intakes as well as regular exercise are essential to keep bones healthy throughout life. Otherwise the risk for Osteoporosis increases. Osteoporosis is a disease of the bones in older adults (especially women) in which the bones become porous, fragile, and more prone to fracture. Osteoporosis is a serious public health problem for more than 10 million adults in the United States. So girls be extra careful! Check out this informative website to track your daily intake: http://www.bestbonesforever.gov/parents/foods/calculator.cfm

In conclusion, I want to emphasize why it is so important to bank the calcium before you reach the age of 30. Take that extra step and make sure you consume the recommended amount of 1000 mg per day (19-50 years). Choose low fat options which are easily available to you at Lottie. Reading labels will help you find the serving sizes of the food product or you can check the website: http://www.choosemyplate.gov/food-groups/dairy.html

Take good care of your body and make informed food choices!

- Written By Safoora Azeem, Senior Nutrition & Dietetics Major, Messiah College

- Reviewed by Susan Gilbert, RD, LDN, Messiah College Nutritionist

Catching up with your Calcium: Food options at Lottie

First of all, let’s talk about Calcium. What is it, where is it found in our body, and how much do we need?

Calcium is a mineral found in many foods, added to others and also available as a supplement. Our body needs calcium to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth for structural support. Even though Calcium is linked with bone health, our body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part. In addition to the above functions, calcium also helps in the release of certain key hormones and enzymes. The amount of calcium you need each day depends on your age. For an adult 19-50 years of age, the average daily recommended amount is 1,000 milligrams (mg). More information about Calcium rich foods and dietary supplements can be found on this website:

http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/#h2

Our bones need plenty of calcium and vitamin D throughout childhood and adolescence to reach their peak strength and calcium content by about age 30. After that, bones slowly lose calcium, but people can help reduce these losses by getting recommended amounts of calcium throughout adulthood and by having a healthy, active lifestyle that includes weight-bearing physical activity (such as walking and running). So, this is good news for everyone who did not turn 30 yet! For me this was not the case, being a Milk hater all my life I missed this opportunity of banking the Calcium before I turned 30. Now, at Lottie I found it very convenient for students to choose foods rich in calcium. Find calcium rich foods in Lottie at these stations:

· Beverage Center – Low-fat or Non-fat Milk, Soy Milk, Yummy Chocolate Milk

· Salad Bar – Yogurt with Tasty Toppings, Cheese, Nuts and Dark Leafy Greens

· Deli – Cheese and Dark Leafy Greens to top your sandwich

· Pizza Station – Cheese Pizza

· Mongolian Grill – Calcium Fortified Tofu

· Breakfast Area – Fortified Cereals

· Main Entrees – Casseroles with cheese or milk base, Dark Leafy Green Vegetables Like Broccoli and Spinach, and Items with Cheese

Also, Calcium is added to some breakfast bars, fruit juices, soy and rice beverages, and tofu. To find out whether these foods have calcium, check the product labels.

Adequate calcium and vitamin D intakes as well as regular exercise are essential to keep bones healthy throughout life. Otherwise the risk for Osteoporosis increases. Osteoporosis is a disease of the bones in older adults (especially women) in which the bones become porous, fragile, and more prone to fracture. Osteoporosis is a serious public health problem for more than 10 million adults in the United States. So girls be extra careful! Check out this informative website to track your daily intake: http://www.bestbonesforever.gov/parents/foods/calculator.cfm

In conclusion, I want to emphasize why it is so important to bank the calcium before you reach the age of 30. Take that extra step and make sure you consume the recommended amount of 1000 mg per day (19-50 years). Choose low fat options which are easily available to you at Lottie. Reading labels will help you find the serving sizes of the food product or you can check the website: http://www.choosemyplate.gov/food-groups/dairy.html

Take good care of your body and make informed food choices!

- Written By Safoora Azeem (Senior Nutrition & Dietetics Major, Messiah College)

- Reviewed by Susan Gilbert, RD, LDN (Messiah College Nutritionist)

18 Responses to “Catching up with your Calcium: Food options at Lottie”

  1. Greetings! I’ve been reading your web site for a while now and finally got the bravery to go ahead and give you a shout out from Atascocita Tx! Just wanted to say keep up the good work!

  2. pizza says:

    I blog often and I really appreciate your content.
    The article has really peaked my interest. I’m going to bookmark your blog and keep checking for new information about once a week. I subscribed to your RSS feed too.

  3. Great post very nice!

  4. Great post, thnx, I totally agree!

  5. That article is so interesting and makes a very nice image in my mind. Thank you for sharing this info with us!

  6. Pretty component of content. I simply stumbled upon your web site and in accession capital to assert that I acquire actually loved account your weblog posts. Anyway I will be subscribing for your feeds and even I success you access consistently quickly.

  7. We are a gaggle of volunteers and starting a new scheme in our community. Your website provided us with helpful info to work on. You have performed a formidable task and our whole community can be grateful to you.

  8. Hello there, I discovered your web site by the use of Google even as looking for a related topic, your site came up, it seems to be great. I have bookmarked it in my google bookmarks

  9. Excellent article. I came across your web site and wanted to mention that I’ve actually loved shopping a person’s weblog threads. Of course I will be opt-in inside your nourish and I am wanting you write yet again shortly!

  10. Very informative blog.Really thank you! Cool.

  11. Having read this I believed it was really informative. I appreciate you spending some time and energy to put this short article together. I once again find myself personally spending a significant amount of time both reading and posting comments. But so what, it was still worth it!

  12. Calcium make your body fit and you never fell tired doctor also advice to eat those thing in which calcium is include.

  13. Good article for related calcium food. You doing well job keep it up!

  14. Such a nice article. I like the content of this site also. Please keep continue this fabulous work in future also.

  15. healthy says:

    Wow that was odd. I just wrote an incredibly long
    comment but after I clicked submit my comment didn’t appear.
    Grrrr… well I’m not writing all that over again. Anyways, just wanted
    to say excellent blog!

  16. Hi there, You will have completed an admirable job. Let me surely stumbleupon the idea and also privately advise in order to my local freinds. I am comfortable they’ll be benefited from this web site.

  17. Heyaa i am for the first time here. I came across
    this board aand I find It truly useul & it helped me
    out much. I hope to give something back and help others like you aided me.

    Feel free to surf to my weblog; Garcinia Cambogia Fat loss

  18. fantastiс pointѕ altogether, you simply gained a logo new reader.
    What might you suggest iո гegards to your submit that you made some days ago?
    Any positive?

    my website; garcinia cambogia chews

Leave a Reply