DRIs for Calcium and Vitamin D - Institute of Medicine

 

New 2010 Dietary Reference Intakes 

for Calcium and Vitamin D

Sunshine has been a controversial source for our bodies to get Vitamin D. Too much sun could lead to skin cancer, too little sun from sunscreens, clothing, or the time of year, may mean not getting enough Vitamin D. Supplemental forms of both Calcium and Vitamin D can be found in multivitamin and minerals, or as separate supplements. Calcium and Vitamin D have important functions in the human body. A primary function is to work together to benefit overall bone health. On the other hand, these necessary nutrients have also been shown to be harmful if too much is consumed. 

The public's burning question -- how much Calcium and Vitamin D is needed? -- was answered today by the Institute of Medicine. Click on this link for the new 2010 recommendations:  

DRIs for Calcium and Vitamin D - Institute of Medicine

Vitamin D Food Sources

And, if you are wondering about food sources of Vitamin D... there are not many. The best sources include: fatty fish, such as salmon, tuna, and mackerel; or beef liver, cheese, and egg yolks. Mushrooms provide smaller amounts. Milk is one of the better sources for both Calcium and Vitamin D. Almost all milk sold in the United States gets fortified with 400 IU of vitamin D per quart. Your healthiest choices are: fat-free skim, low-fat 1%, or reduced fat 2% (1 cup = 300 mg calcium). Vitamin D is also added to some breakfast cereals and some brands of orange juice, yogurt, margarine, and soy milks. Read the product labels to be sure.

Calcium-rich Foods Sources
Calcium fortified Orange Juice ~ 1 cup juice = 300 mg calcium

Yogurt ~ 1 cup = 300 mg calcium
Cheese ~ 1 ½ ounces natural cheese = 300 mg calcium
Collard and Turnip Greens ~ ½ cup cooked = 100 mg calcium
Almonds ~ ¼ cup = 100 mg calcium

Broccoli ~ ½ cup cooked = 50 mg calcium

 

Related Links: 

IOM Report Sets New Dietary Intake Levels for Calcium and Vitamin D To Maintain Health and Avoid Risks Associated With Excess 
Vitamin D Fact Sheet 
Is Calcium Citrate better than Calcium Carbonate?
Vitamin D (Calcitriol) Structure and Synthesis
The American Dietetic Association Supports New Institute of Medicine Recommendations on Calcium and Vitamin D Intake

Blog Article and Photo: Copyright 2010 D.Wind. All rights reserved.

Kids Eat Right @ADAFNCE launched

Kids Eat Right

This weekend, at the Food and Nutrition Conference and Expo in Boston, the American Dietetic Association (ADA) and the ADA Foundation are officially launching their first joint initiative campaign called, Kids Eat Right. The program is a member-driven campaign that is dedicated to supporting the efforts of First Lady, Michelle Obama who initiated the White House’s Let’s Move campaign (February 9, 2010) to raise a healthier generation of kids. 

The ADA’s Kids Eat Right initiative is designed to continue efforts in fighting back and reversing the alarming high rates of childhood obesity. In a recent television interview on CNN, Judith C. Rodriguez, president of the American Dietetic Association (ADA) said a goal for Registered Dietitians is to help families concerned with childhood obesity by encouraging three simple steps, “Shopping, Cooking, and Eating.” According to Ms. Rodriguez, the Kids Eat Right initiative is trying to keep the goals within reach of everyone. “We all know that childhood obesity is a critical problem facing our society today.”    

Shopping  

The Kids Eat Right initiative is based on scientific evidence. Research shows that when children help parents shop, it helps them learn about making food choices. Ms. Rodriguez suggested when food shopping to select colorful fruits and vegetables; for example, bright oranges (oranges, sweet potatoes, and carrots) and bright greens (like broccoli, lettuce, asparagus). The ADA president also mentioned the importance of reading food labels, and to try and avoid buying products that are high in sugar.

Cooking  
Let your children get involved in helping to prepare the foods. Kids are more likely to eat foods that they help to prepare.
 
Eating  
According to Ms. Rodriguez, “Data is really strong that when families eat together, they (the kids) tend to have a healthier outlook on food.” 

Local food banks, such as the Food Bank of South Jersey, offer a program called Cooking Matters (formerly known as Operation Frontline), which is another great program that helps kids to eat right. America's children enjoy and need these types of programs; their families can benefit too from the nutrition education that they provide. 

The photographs shown are from a class I taught as a volunteer chef/nutritionist last summer.

Related Links: Kids Eat Right campaign
Action for Healthy Kids
Let's Move.gov
Cooking Matters (formerly Operation Frontline)
CDC: 1 in 5 teens has cholesterol problems. Now what? by Sarah Klein, Health.com

Photographs and Blog article Copyright © 2010 Wind, All rights reserved.