Get Your Calcium-Rich Foods

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Hi Guyz I hope all of you are fine

The Dietary Guidelines for Americans 2005 recommends that most adults and children daily consume at least 3 cups of fat-free or low-fat milk, or *****alent amounts of yogurt or cheese. This is in combination with a healthy diet and is based on getting 2,000 calories. Children aged two to eight need 2 cups per day.




Milk is represented by the blue band on MyPyramid, USDA’s latest food guide, which shows that foods from all groups are needed daily for good health.

Consuming more fat-free or low-fat milk products, along with vegetables, fruits, and whole grains has important health benefits for most Americans. Diets that include milk products tend to have a higher overall nutritional quality.

If you do not or can not consume milk, choose lactose-free and lactose-reduced products, or eat other foods that are good calcium sources. Other sources of calcium include: canned fish with bones, nuts, fruits, vegetables, dried beans, rice beverages, molasses, some leafy greens, calcium-fortified foods and beverages, and soy products, including tempeh. The amount of calcium that the body can absorb from these foods varies.

A calcium-rich diet that includes milk and milk products is important to bone health. Children and adolescents need calcium to build their peak bone mass, which is reached by age twenty. According to the National Osteoporosis Foundation, building strong bones during childhood and adolescence can be the best defense against developing osteoporosis, or brittle bone disease, later in life. Bone mass must be maintained in later years as well.

FOODS IN THE MILK GROUP
The milk group includes all fluid milk products and foods made from milk that retain their calcium *******, such as yogurt and cheese.

Milk: all fluid milk—fat-free (skim), low-fat (1%), reduced fat (2%) and whole milk; flavored milks, such as chocolate and strawberry; lactose-reduced milks and lactose-free milks.
Milk-based desserts: puddings made with milk, frozen yogurt, ice milk and ice cream.
Cheese: hard natural cheeses (cheddar, mozzarella, Swiss, parmesan), soft cheeses (ricotta and cottage cheese) and processed cheeses (American).
Yogurt: all yogurt—fat-free, low-fat, reduced fat, and whole milk yogurt.
Note: Cream, cream cheese, and butter contain little or no calcium and are not part of this food group.

NUTRIENTS IN MILK
Calcium builds stronger bones and teeth and maintains bone mass. It also helps muscles and nerves to work properly, helps the blood to clot and may help to reduce weight gain. Milk and milk products are the primary source of calcium in American diets, providing over 70% of our calcium.

Potassium may reduce the risk of high blood pressure and heart disease. Yogurt and fluid milk are two milk products that are good sources.

Vitamin D is like a key that unlocks the door and lets the body absorb calcium. It maintains proper levels of calcium and phosphorous, which helps to build and maintain bones. Good sources are: sunlight, vitamin D-fortified milk, vitamin D-fortified ready-to-eat breakfast cereals and vitamin D-fortified yogurt. It is not necessary to consume vitamin D and calcium at the same time to get the benefit of enhanced calcium absorption.

Protein builds, repairs and maintains all body tissues, and provides energy when carbohydrates and fats are in short supply




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Wellcome Bro


Calcium Is needed For Our Bodies


Thanks Alot For this Nice & Beautiful Subject

Take Care