l figure an size nutrient absorb meet b s 200ml providey ye is an nutrient which has a number of important roles in the body; it s ed to help build and maintain y, for normal blood clotting, for nerve and muscle function, for the maintenance of teeth, for energy metabolism, and for enzymes involved in digestion. bone meet approximately portion lowim 3
l girls bone lcium getting size strength getting BONE HEALTH Children and rs Childhood is an important time for strong, y, and getting enough calcium is an part of this. The in particular are for bone, and calcium requirements are greater than at any other time in. Bones not only in length at this stage but in strength too; around 90% of the is formed by the age of 18. bone approximately s girls y Unfortunately, many rs, particularly girls are short of calcium. The latest National and Nutrition reported that eighteen per cent of 11- to 18- year-old girls are not getting the calcium they from food. Some are also missing out. It is a concern that thirteen per cent of 11- to 18-year-old and girls are not getting enough calcium from food. 4 5
Adults An adequate calcium intake is important. Although the majority of our is laid down during the, continue to strengthen until our mid thirties. After this, we naturally begin to lose bone, and for women there is a marked increase in bone loss around the time of the menopause. The loss of bone as we age can eventually result in fragile which are at an increased risk of fracture. Getting enough calcium is important for both men and women our later to help y. D important 200ml mil girls Me s Department row tamins provide nutrient enage pgirls absorb approximately getting bone D girls strength 200ml 6 7
important provide ov risk nts Pregnancy and feeding A pregnant s body adapts to absorb more calcium from the food she eats so her recommended calcium intake isn t increased compared with before pregnancy. But it is still important for her to get enough calcium to help build strong, y in her developing baby. absorb nutrient bone tely During feeding, the demands for calcium are higher due to the secretion of calcium into ; feeding women require an additional 550mg of calcium a day. 8 9
A balanced style Other in a balanced diet including protein and vitamin D are also important for bone. And y regular exercise to them strong too; like muscles, suffer if they re not used. Milk w approximately nutrient meet girls sgirls cheese begin Di C 200ml Calciu size 10 11
11-18 tamins n s b on iry eet Department foods, calcium and more Milk and dairy products such as cheese and yogurt can be a great way to help to meet calcium s. foods are the main providers of calcium in the diet, and the calcium they contain is easy for the body to absorb and use. The table on the next page shows the recommended calcium intake at different ages, and the portion sizes of dairy that can help meet these s. important nutrient absorb 200ml 11-18 meet risk It s not just calcium that, hard cheese and yogurt provide; they also contain protein and phosphorus, both which help strong and y. And on top of this a glass of provides zinc, another important nutrient for bone. strength 12 13 girls e
* This is the Reference Nutrient Intake (RNI); a figure set by the Department of Health which describes the amount of a nutrient that is enough to meet the dietary s of most people in a group (97%). ** The Department of Health recommends that may be introduced to children from the age of two, providing they are good eaters and ing well, otherwise whole should continue to be given. Age / sex s* Portion sizes (mg/day) ( content, mg) 1-3 350 100ml whole/ ** (122mg/124mg) 80g yogurt (160mg) 15g cheese (111mg) These portion sizes provide approximately 395mg of calcium 4-6 450 130ml (161mg) 100g yogurt (200mg) cheese (148mg) These portion sizes provide approximately 510mg of calcium 7-10 550 150ml (186mg) 125g yogurt (250mg) 25g cheese (185mg) These portion sizes provide approximately 620mg of calcium Male 1000 250ml (310mg) 11-18 pot of yogurt (324mg) 45g of cheese (378mg) These portion sizes provide approximately 1010mg of calcium Female 800 200ml (248mg) 11-18 pot of yogurt (324mg) 30g of cheese (small matchbox size) (252mg) These portion sizes provide approximately 825mg of calcium and women 700 200ml (248mg) 19 and over 150g pot of yogurt (243mg) 30g of cheese (small matchbox size) (252mg) These portion sizes provide approximately 740mg of calcium 14 15
Other food of calcium As well as dairy, some other foods contain calcium. These include: Oily fish with soft edible such as sardines fortified including fortified soya and fortified orange juices nt strength girls mins begin 200ml cheese enough getting 7-11 s meet risk fortified soya and rice desserts Tofu Some nuts* including almonds, brazil nuts, hazelnuts Sesame seeds Dried figs Okra Kale * Children under five old shouldn t be given whole nuts because of the risk of choking. People with nut allergies should avoid nuts. pro stren semi- bo approximately begin yea portion Surve 16 17
References 1. Department of Health and the Food Standards Agency (2012) National and Nutrition : Headline results from Years 1, 2 and 3 (combined) of the Rolling Programme (2008/2009-2010/11) 2. Gregory J et al (2000) The National and Nutrition : Young People aged 4 to 18, Volume 1: Report of the and Nutrition. London: HMSO 3. Hoare J et al (2004) The National and Nutrition : s aged 19 to 64. Volume 5. Summary Report. London: HMSO 4. Department of Health (1991) ary Reference Values for Food Energy and Nutrients for the United Kingdom: Report of the Panel on ary Reference Values of the Committee on Medical Aspects of Food Policy. London: HMSO. (Report on Health and Social Subjects; 41) de keleton source provide p strength portion bone 5. Food Standards Agency (2002) McCance and Widdowson s The Composition of Foods, 6th edition. Cambridge: Royal Society of Chemistry 18 6. Theobald H.E (2005) ary calcium and - Briefing paper. British Nutrition Foundation Nutrition Bulletin 30, 237-277. 7. National Osteoporosis Society. Who is at risk of osteoporosis and broken? http://www.nos.org.uk/page. aspx?pid=263&srcid=248 (Date Accessed: 07/2012) 8. National Osteoporosis Society. How the Foods You Eat Affect Your Bones http://www.nof.org/aboutosteoporosis/prevention/ foodand (Date Accessed: 07/2012) enough size Pre low nutrien approxima
Last reviewed: 01/08/2012 Next review due: 01/08/2013 Tel 020 7467 2629 info@dairycouncil.org.uk For free copies of The Council's publications visit www..co.uk The Council 2012