Spring 2003 - Volume 3
The Key Role of Calcium for Promoting Strong Bones and a Healthy Weight in Children
THE SOLUTION
By eating and drinking foods that are good sources of calcium, children and teens can help store this important nutrient in their bones for later in life. As adults, we lose calcium. The more calcium that is in the bones when loss begins, the less likely it is that bones will become fragile and fracture easily9
• Keep children moving for bone health.
• Simple, inexpensive exercise
• Dairy and healthy weight: An emerging story
• Reversing the trend
• A “Healthy Equation”
• How much calcium do children need?
• Calcium from milk and dairy sources is preferred.
<< KEEP CHILDREN MOVING <>FOR BONES HEALTH >>
Dairy Calcium + Physical ActivityWhen establishing the new 1997 Dietary Reference Intake for Calcium3, the Institute of Medicine (1997) also emphasized that this recommendations be combined with weight bearing activities (like walking, running, tennis, etc.). These experts stated the recommendation applies to all children, and not just athletes, because these types of activities are important to help make bones strong and dense, which slows bone loss later in life 10, 11.
Simple, inexpensive exercise
Research on middle-school children who did simple jumping exercise three time a day for 7 months had stronger, dense bones in their back and neck when compared to their peer group who did stretching exercise. 12
* The important element of this study indicates that children can meet the recommended type and level of exercise through active play.
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DAIRY & HEALTHY WEIGHT: AN EMERGING STORY
When food intake was evaluated in preschool13 and preadolescent children14, these findings were observed:
Children with
*Higher intakes of calcium, and
*More servings per day of dairy foods.
~were linked with ~
*Less body fat, or
*A lower risk for overweight and obesity
Findings in adults also suggest the beneficial association between dairy foods and body weight.15The National Institute of Health has funded a team of researchers to further understand this calcium-healthy weight link. Dr. Dorothy Teegarden from the Department of Foods and Nutrition at Purdue University is a member of this team. [top]
Reversing the trend…
Inadequate participation in physical activity is considered to be one of the major factors that have contributed to the “overweight epidemic” in children and adolescents.5 Increasing the level of physical activity, along with improving the diet, is one of the keys to reversing this trend.16
Courtesy attribution is requested: "These policies first appeared in Fit, Healthy, and Ready to Learn: A School Health Policy Guide by the National Association of State Boards of Education. Reprinted with permission of the author. "
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A “HEALTHY” EQUATION
EAT MORE DAIRY FOODS + INCREASE ACTIVITY LEVEL = BONE HEALTH + HEALTHY WEIGHT
These studies support the following conclusions:
Improving calcium status in children, by including more dairy foods (milk, cheese and yogurt), along with physical activity, are appropriate behaviors :
*For preventing osteoporosis, and
*Have the potential to manage a healthy weight.
Food Service Personnel can help by:
* Including dairy calcium as part of menu plans, along with adequate calories, to meet children’s needs for healthy bones and proper growth.
* Supporting programs that will promote increasing the level of physical activity for children both at school and at home[top]
How much calcium do children need?
Nutrition guidelines recommend that children get 800 milligrams (mg) of calcium per day, or about 2 servings from the Milk Group everyday.3 Teens and young adults, ages 9-18, need more calcium because their bones are growing more than at other times of life. They need to get 1,300 mg of calcium per day, or about 4 servings from the Milk Group.
EACH DAYSource: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride, The National Academy of Sciences, 1997.
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SIZE
350 mg
1 cup
300 mgCalcium, from milk and dairy sources, is preferred
Calcium from dairy sources, such as milk, cheese and yogurt, has high calcium content and is easily absorbed by the body. In addition, these foods contain other nutrients, like Vitamin D in fortified milk, protein vitamin B-12, potassium, and magnesium and protein that are essential for healthy bones and tooth development. And, the new science suggests that calcium from dairy, rather than from calcium supplements is more effective in promoting a healthy weight.*Calcium content varies depending on ingredients for many foods. Check food label for exact content. Source: Bowes and
Church's Food Values of Portions Commonly Used, revised by Jean A.T. Pennington, Lippincot: Raven Publishers, 1998.
Adapted from NICHD: http://www.nichd.nih.gov/milk/whycal/dairy.cfm **The Schwan Food Company, 2002.Active Play and Weight-Bearing Exercise for Children and Teens
The new dietary recommendations emphasize that children and teens engage in one hour of activity everyday to maintain a healthy weight. The experts also focused on the role of weight-bearing exercise in helping to build strong bones. Weight-bearing exercise includes any activity in which and the legs carry your own weight. Below is a list of these types of exercises that are appropriate for children and teens.
The good news is that not only can these exercises help children be healthier, but many of them are also the ones they do naturally during active play. With this in mind, The National Association of the State Board of Education emphasizes the need for ALL school personnel to promote and encourage these activities during their interactions with students.Examples of Weight Bearing Exercises
• Walking
• Running
• Jumping rope
• Dancing
• Climbing stairs
• Jogging
• Aerobic dancing
• Hiking
• Inline skating/ice skating
• Racquet sports, such as tennis or racquetball
• Team sports such as soccer, basketball, field hockey, volleyball, and softball or baseball[top]
References: Click here.
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