NEWS for North Dakotans
Agriculture Communication, North Dakota State University
7 Morrill Hall, Fargo, ND 58105-5665
December 16, 1999
The American Academy of Pediatricians (AAP) has concluded that children aren't getting enough calcium in their diets, and because of this calcium deficiency, the nationwide organization of 55,000 doctors is encouraging its members to recommend a daily diet that includes milk, yogurt, cheese and other calcium-rich foods.
"Milk remains an excellent source of calcium for most people at all ages and is the most reliable source of vitamin D, which is important for calcium absorption and metabolism. Children, especially, should be drinking milk or eating other calcium-rich foods as it sets them up for a lifetime of good eating habits," says Joyce Merkel, a nutrition specialist with the North Dakota State University Extension Service.
The AAP is now recommending that young children consume about 800 milligrams of calcium a day and that preteens and adolescents get between 1,200 and 1,500 milligrams of calcium per day. The AAP also says physical activity is an important for achieving maximum peak bone mass.
"The benefits of physical activity include things such as improved cardiovascular fitness, greater lean body mass and less body fat, improved strength, improved flexibility, and improved resistance to osteoporosis through increased bone mass," says Brad Strand, chair of NDSU's health, physical education and recreation department. "A recent article in the magazine Pediatrics suggested that low bone mass may be a contributing factor to fractures in children. Since physical activity is a contributing factor in increasing bone mass, it is imperative that children and youth engage in physical activity as a preventive action against bone fractures."
Research has also shown that regular physical activity can delay the onset of the aging process, Strand says. As people move through life, many develop a condition known as "acquired aging," or the loss of physical capability. This condition, as found in young adults, is brought on by inactivity.
"This loss of capability is not due to the actual aging process, but rather a lifestyle choice in favor of sedentary existence," Strand stresses. "Through inactivity, people choose to inflict the acquired aging process on themselves."
Given the preoccupation American youth have with thinness and the perception that osteoporosis is an old-age problem, enticing them to eat calcium-rich foods that they think may be fattening is not always easy. This relationship to physical activity and fracture risk could be useful in motivating increased calcium intake, Merkel says. It's also important for parents, teachers and other adults working with children and teens to make sure they are aware that low-fat dairy products are good sources of calcium and not fattening.
"With a calcium content of about 300 milligrams, a cup of low-fat milk contains at least as much calcium as whole milk, but with up to 40 percent fewer calories," Merkel says. "Low-fat yogurt is also an excellent source of calcium, with an 8-ounce serving containing from 300 up to about 400 milligrams of calcium."
Most vegetables contribute some calcium to the diet, but in smaller amounts than dairy foods. A cup of raw broccoli, for instance, contains only about 35 milligrams of calcium. So, getting calcium from vegetables requires eating relatively large quantities, compared to the calcium available in smaller servings of dairy products, Merkel says.
Other sources of calcium include fortified foods such as some types of orange juice products and ready-to-eat cereals. Merkel says it's important for consumers to understand what the Nutrition Facts panel on the labels of these products means. The calcium content per serving is usually represented as a percentage of the "daily value," which is currently set at 1,000 milligrams--a level between 200 and 500 milligrams less than the calcium intake the AAP is now recommending for preteens and adolescents.
"Children and teens can compensate for possible shortfalls by increasing the serving size that they eat," Merkel says. "For example, they can drink a 12-ounce serving of calcium-fortified orange juice rather than 8 ounces, and they can make sure that they get at least three to five servings a day of vegetables, as these also provide some calcium."
Taking a calcium supplement might be another option for children who are lactose intolerant or those who simply won't eat calcium-rich foods. But Merkel suggests that parents consult a registered dietitian or a physician before giving their children any supplements other than multiple vitamins.
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Sources: Joyce Merkel (701) 231-7760
Brad Strand (701) 231-9718
Editor: Dean Hulse (701) 231-6136