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You need calcium for strong, healthy bones and teeth, and for your heart, muscles, and nerves to work well. Women over age 50 need more calcium than younger adult women since calcium absorption in the body lessens with age.
My goal: ________________________________________________________________________
(e.g., Get calcium with every meal.)
Tips to Help Reach My Goal
- Eat cereals with low-fat or fat-free milk for breakfast.
- Drink calcium-fortified orange juice everyday.
- Eat dark-green leafy vegetables such as collards and turnip greens.
- Try low-fat or fat-free yogurt, pudding, or smoothies made with low-fat or fat-free milk as a snack.
- Check the % Daily Value (DV) on the Nutrition Facts panel of the food label to see if a product is a good source of calcium. Five percent DV or less is low and 20% DV or more is a high source of calcium.
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Getting Started
“I never drank much milk because I have trouble tolerating the lactose. Now I buy low-fat lactose-free milk and I add it to breakfast cereals. I also make a yummy fruit smoothie everyday with milk and my favorite fruits. Here’s my recipe so you can start getting more calcium too!”
—Jean, Chicago, Illinois
Healthy Fruit Smoothie
Ingredients:
¾ cup low-fat or fat-free milk
¼ cup orange juice (calcium-fortified is even better)
½ cup berries or cut up fruit
2 ice cubes (If you use frozen fruit, you don’t need to add ice cubes.)
Put all ingredients into a blender. Blend until foamy. Serve immediately. Makes one serving. You will love the creamy, sweet taste of this drink.
For more information, visit www.hrsa.gov/womenshealth.
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