A message from Lumacare’s Fall Prevention Committee…

Did you know?

Calcium and vitamin D are important for our bodies and result in strong bones and teeth!

How much do we need for this to happen?

(mg per day)
Vitamin D
(IU per day)
51 to 70 1200 600
71 and + 1200 800
51 to 70 1000 600
71 and + 1200 800

But how do I get all the Calcium and Vitamin D that I need?

  • Try to get at least 3 good sources of calcium and vitamin D rich foods each day.
  • Check the list below for good sources of calcium and vitamin D.
  • Complete your diet by taking a daily 400 IU vitamin D supplement.
  • Talk to your health care provider about supplementation if you think your diet may not be rich enough in calcium and/or vitamin D.

How about grain products?

  • Grain products are usually not a great source of vitamin D.
  • But, cereals eaten with milk or fortified beverage will have extra calcium and
    vitamin D.
  • A few cereals are now enriched with vitamin D, so check the label!
  • Using margarine with a grain product will increase vitamin D.

Try eating the following…

Food Item Calcium (mg) Vitamin D (IU)

Some vitamin D fortified cereals – 1 serving

with 125 mL (1/2 cup)  1%  milk

160-350 100

Breakfast cereals – 1 serving with 125 mL

(1/2 cup)  1% milk

160-350 50
Whole wheat toast – 2 slices 90 0
With margarine – 5 mL (1 tsp) 90 25
With butter – 5 mL (1 tsp) 90 1


So, go out and give your body the things it needs! You will be thanked by strong bones and a beautiful smile! Happy Fall!

– Lumacare’s Fall Prevention Committee