You can use the food label to find out how much calcium is in packaged foods. All you need to know is the %DV for calcium provided by the food and its serving size.

What does the %Daily Value Tell You?

The FDA uses the term DV to describe  the amount of calcium that the general U.S. population needs daily. To reach 100%DV for calcium, individuals should consume 1,000 mg. The %DV on the "Nutrition Facts" panel of a food label tells consumers how much calcium one serving of that food contributes to this 1,000 mg. So, if a food has 200 mg of calcium per serving, the "Nutrition Facts" panel on the food label would show that the food contains 20%DV for calcium ¬(200/1,000)=20%|. But girls (11-24 years of age) need to consume 1,200 mg of calcium every day. This means that their daily goal should be 120% of the calcium DV. By just adding up the %DV for calcium in all the foods they eat, girls can see whether they reach 120% each day. Also, it's easy to compare the calcium content of different products by looking at the %DV for each. (You can use Handout #1 -- "Nutrition Facts" panels for selected food products, on page 9 to highlight this point.)

Serving Size

The serving size found on the "Nutrition Facts" panel is based on what people typically eat -- it is not a recommended amount. You will find the serving size at the top of the panel. Remember that the calcium information is based on one serving. To figure out how much calcium you are getting from the foods in your diet, identify the serving size and the %DV on the label. For example, the serving size listed on a package of frozen mixed vegetables in sauce is 1/2 cup. If this amount provides 4% of the calcium DV and you eat 1 cup of these vegetables, then you will consume 8% of your daily calcium need.

Nutrient Content Claims

Many food packages include a claim about the nutrient content of the product, such as "High in Calcium." Finding these claims on the label is an easy way to identify foods that contain the calcium you need.

• Foods containing 20% or more of the calcium DV, can say on the label that they are "High in Calcium, "Rich in Calcium" or an "Excellent Source of Calcium."
• A food containing 10% to 19% of the calcium DV, can say on the label that it "Contains Calcium," "Provides Calcium" or is a "Good Source of Calcium."
• Foods containing 10% or more of the calcium DV, when compared to a standard serving size of a similar food, can say that they are "Calcium Enriched", "Calcium-Fortified" or have "More Calcium." For example, a box of calcium-forified corn flakes may include the following statement: "Calcium Enriched (15% more of the Daily Value than nonfortified corn flakes)."

Health Claims

Watch for the calcium health claim on food labels. Currently, this health claim focuses on the disease osteoporosis. For example, a label for calcium-fortified orange juice could include the statement, "Osteoporosis: What's the calcium connection? Regular exercise and a healthy diet with enough calcium can help maintain bone health and may reduce the risk of osteoporosis later in life."  Foods that make a health claim must meet high standards not just for the nutrient that is identified, like calcium, but for overall healthfulness. This claim helps you know that the food is an excellent source of calcium. Here is an example of this health claim:

Choosing Food Products

Food labels give you information to compare one food with another in order to make healthful food choices. You might use the label to choose a food from the milk group that is high in calcium but is low in fat. Or read the label before you buy orange juice; the %DV for calcium in the "Nutrition Facts" panel will be higher for calcium-fortified orange juice than for regular orange juice. Calcium supplements are another means by which optimal calcium intake can be reached in those who cannot meet this need by eating conventional foods.

The Food Guide Pyramid visually shows you the basics of developing a healthful diet. You can create a balanced diet composed of a variety of foods by using the Pyramid proportions and the number of servings suggested for each of the five major food groups. See the Food Guide Pyramid to identify the five major food groups and the recommended servings.

Choose foods from a variety of sources to get all the nutrients you need each day. Each food group supplies different nutrients. Within each food group you can find sources of calcium that you enjoy eating and that taste good, too. Dairy products and calcium-fortified foods are good sources of calcium.

Eat the number of servings recommended by the pyramid to create a balanced diet with enough, but not too much, of any one food or food group.

Select foods in each of the five major food groups that contribute a moderate amount of fat and sugar to your diet. Also, make sparing use of fats and sugars shown at the Pyramid tip.