Calcium
Education Program Leader's Guide
July 9, 2003: For updated examples of nutrition labels
see Examples of Revised Nutrition Facts Panel Listing Trans Fat.
CALCIUM Score Card for _________________
List the foods you ate today. Compare the amount you ate with the serving size on the label. If they are the same, use the %Daily Value (%DV) for calcium listed on the food label, otherwise multiple the %DV on the label by the number of servings you ate. Then add up your score!
My Calcium Food Scores | %DV for Calcium in Selected Foods (Check the label for the %DV for the foods you eat to be sure!) |
|||
Food | %DV | |||
Breakfast | ________________ | _______ | Fruit Yogurt 8 oz. | 35% |
________________ | _______ | Milk, any type 1c. | 30% | |
________________ | _______ | Milkshake 1c. | 25% | |
Lunch | ________________ | _______ | Cheese 1oz. | 20% |
________________ | _______ | Pudding 1/2 c. | 10% | |
________________ | _______ | Frozen yogurt 1/2 c. | 10% | |
Dinner | ________________ | _______ | Waffles(2), pancakes(3) | 20% |
________________ | _______ | Fortified Cereal 1c. | 15% | |
________________ | _______ | Fortified Oatmeal 1c. | 10% | |
Snacks | ________________ | _______ | Bread 1 slice | 4% |
________________ | _______ | Juice, Calcium fortified 1c | 30% | |
________________ | _______ | Collard greens 1/2 c. | 20% | |
Baked beans 1/2 c. | 8% | |||
Total %DV | _________ | Chili with beans 1c. | 10% | |
Nachos with 1oz. cheese | 20% | |||
Sandwich with 1oz. cheese | 25% |
%DV | |
120+ | Congratulations! Top Scorer! |
100-119 | You're almost there -- try to eat another snack today. |
80-99 | Good, but you can do better. Add a beverage or a snack high in calcium. Check out the label to see which of your favorite foods have more calcium. |
60-79 | What happened? You could add a food from the milk group to boost your score! |
0-59 | Oh no! Did you eat breakfast today? Remember it's hard to reach your calcium goal if you skip meals. |
CHECK OUT THE LABEL
Look for foods and beverages that say "High in Calcium" on the front.
Check the "Nutrition Facts" panel to see exactly how much calcium you get from the food you eat.
The %DV is the key to eating enough calcium.
Growing girls (this means you!) need to eat 120% of the
DV for calcium. Did you know ... some foods are "calcium enriched" or are "fortified with calcium" such as some orange juice, fruit drinks, bread, rolls, cereal, snack cakes, toaster pastries, milk, yogurt, and other foods. Check the label and choose these enriched or fortified foods often. You can read the label on the foods you eat to see how much calcium they contain. Did you know ... you can get your calcium without adding extra fat -- check out the %DV for total fat on the label of the foods you eat. DO IT NOW ... Calcium & Exercise! |
Hypertext updated by ear/kwg 2003-JUL-09