Calcium - you need it, are you getting it?

Calcium is a nutrient that many college-age students, especially college women, do not consume in adequate amounts. Calcium is the most abundant mineral in the body and serves many functions. Our serum calcium is very tightly regulated but the majority of our body's calcium in stored in our bones and teeth where it maintains their structure and function.

How much calcium do you need?

• Adults aged 19-50 need 1,000mg calcium daily
• young first year students (ages 14-18) need 1,300mg daily

A large number of college students do not meet these daily calcium requirements from food. The picture to the right is of two of my favorite ways to get calcium from food - Greek yogurt, and a decaf, nonfat latte. Yum! I got both of those from Roger's Place & Market on Revelle College.

If you find that you cannot meet your daily calcium needs with food, a calcium supplement makes sense to help you get to the 1,000mg daily requirement. How do you know how much calcium you're getting from food? Check this out http://ods.od.nih.gov/factsheets/calcium#h3

Protect those bones, get that calcium!

Hot Trend: Greek Yogurt

It's nearly impossible to watch a half-hour of television without seeing a commercial for some kind of Greek yogurt. What's all the fuss about this kind of yogurt? It's hard to say for sure why Greek yogurt is such a hot trend but it has been around for centuries and is traditionally made using a straining process that removes the whey from the yogurt. Traditional Greek yogurt is higher in fat than most other yogurts and can therefore have a smoother, creamier mouthfeel. There are MANY different varieties of yogurts labeled as Greek yogurt on shelves in the U.S., though - so check the nutrition facts labels for what you want to know.

In general, yogurt remains a hot trend in food because it contains live, active bacteria cultures and the concepts of probiotics and even prebiotics are subjects of much research. It'll be interesting to learn what these healthy little critters might be able to do for human health in the future. In addition, yogurt is another way to get calcium and a little protein.

In the meantime, if you're into yogurt or Greek yogurt (pictured above: Greek God brand Greek yogurt in Roger's Place on Revelle College), you will find plenty of options in Dining Services restaurants and Places & Markets. In the restaurants, you will find yogurt on the Fruit and Yogurt bars everyday. In the Places & Markets, you will find a variety of yogurts in individual servings.

Lactose Intolerant? Vegan? Got Milk?

All Dining Services restaurants and Places & Markets have lactose-free milk alternatives. If you are lactose-intolerant or vegan, soymilk is a good option for you.

The picture to the right is the soymilk available at Pines restaurant on Muir College.

Look for soymilk in the refrigerated cases of the restaurants and Places & Markets. Can't find it? Ask an employee who will be happy to assist you!

Bogart Your Yogurt

Yogurt is a creamy, convenient, calcium-rich snack. The picture to the right shows 3 of the yogurt choices from Foodworx on Sixth College.
Soy yogurt is lactose-free. Regular yogurts are pretty low in lactose (the bacteria in yogurt actually breakdown much of the lactose.) "Light" yogurts are at least partially sweetened with artificial sweeteners so they tend to be lowest in calories.

The type of yogurt that you choose is up to you based on your needs. Most college-age students, especially women, under-consume calcium-rich foods so try to include some yogurt in your intake!

Udderly Nutritious

BACK AWAY FROM THE SODA!

Try some milk with your meal instead.

Milk is a high-protein, vitamin-rich beverage that is often over-looked by college students. Pour it over cereal, drink it as a pre- or post-workout snack, or have it with a meal. Get your calcium and Vitamin D!

Lactose-intolerant? Don't worry! Every Dining Services' location carries soymilk and/or other lactose-free milk options in the refrigerated cases.

You can also purchase milk, soymilk and lactose-free milks at the Places & Markets.