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?
| Age (years) |
Calcium (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
