Question

To become aware of the challenges of getting adequate amounts of calcium in your diet everyday. A lack of calcium in the diet is a contributing factor to the long term loss of bone density. This deficiency results in the slow progression of the disease, osteoporosis. Osteoporosis affects 10 million adults, mostly female and another 34 million are at risk. It is estimated 300,000 hip fractures per year are due to osteoporosis or the loss of bone density. 1/4 of those victims will die within the first year from complications, another 1/4 will never regain full mobility. Consuming calcium is the first step and many of us, especially if you don't drink milk, just don't get enough calcium each. This activity will provide you the practice to see how you can meet your DRI for calcium but careful selection of calcium rich foods. Some of the food sources may surprise you.

Directions
Answer the following questions and submit:

1. What is your personal DRI for calcium?
2. What was your 3-day average intake of calcium based on your Diet Analysis?
3. Write a two day sample menu of what calcium rich foods you would need to eat to meet that DRI each day. Include the calcium contribution (mg) of the calcium rich foods you would include in your diet and the total calcium consumed each day.

Answer 1

Calcium

1. Personal DRI for Calcium:

Dietary Reference intake of Calcium: 1000 mg ( RDA) and 2500 mg ( UL) ( for male and female , age between 18 to 30 years)

RDA: Recommend Dietary Allowances

UL : Tolerable upper limit

2. 3 day average intake of Calcium :

Diet analysis

Below given the three days , calcium containing food that ( I) consumed :

1st day:

skimmed milk ( 1 cup) : 300 mg

Chicken breast ( 100gm) : 16 mg

total : 416 mg

2nd day :

Ice cream ( 1/2cup ) : 100 mg

Yogurt with vannilla  ( 1 cup): 206 mg

Total : 306 mg

3rd day :

Cottage cheese : 65 mg

Sardines 2 : 91.7 mg

Dates ( 1 cup ) : 57.3 mg

Total: 214 mg  

Average Calcium intake for three days =

(416+ 306+ 214)/ 3 = 936 / 3 = 312 mg.

= 312 mg .

3. Two day sample menu:

* 1 st day

Breakfast:

Skimmed milk ( 1 cup) : 300 mg

Whole grain cereal fortified ( 1 cup) : 624 mg

Lunch :

Chicken breast ( 100) : 16 mg

French bread ( 2 slices) with margarine ( 1 teaspoon) : 0.5mg

Brocoli ( 1 stalk) : 71 mg

Dinner:

Whole grain spaghetti with vegetables : 21 mg

Sardines ( 2) : 91 .7 mg

Snack :

Dates ( 1 cup) : 57 .3 mg

Chick pea ( 100 g) : 105 mg

Total Calcium intake : 1186 mg / day

* 2 nd day

Breakfast :

Baked potatoes and sherdded cheese: 236 mg

Orange juice fortified with calcium ( 1 cup) : 500 mg

Lunch :

hummus with chicken : 40 mg

Yogurt ( 1 cup) : 110 mg

Dinner:

Zucchini and Grilled chicken : 132 mg

Corn ( 100 gm) : 2 mg

Snack: 1 apple / banana : 10 mg

Total amount of Calcium: 1030 mg / day.