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"Knowing Your Body: Eating, Exercise, and Physical Health"
Risk factors for low bone mass
Non modifiable
Age
Gender
Race
Small body build
Family History
Disease
Age of menarche
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Modifiable
Diet
Medications
Physical Inactivity
Age of menarche
Excessive Exercise
Amenorrhea
Weight
Smoking
Alcohol consumption
Estrogen depletion
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Calcium RDI
| Age |
RDI (mg) |
UL (mg) |
| 0-6m |
210 |
ND |
| 7-12m |
270 |
ND |
| 9-18 |
1,300 |
2,500 |
| 19-50 |
1,000 |
2,500 |
| 15+ |
1,200 |
2,500 |
| Pregnancy Lactation |
1,000-1,300 |
2,500 |
Calcium & Serving Size
| Food |
Serving Size |
Calcium (mg) |
| Yogurt |
1 cup |
452 |
| Milk |
1 cup |
300 |
| Cheese |
1 oz |
200-280 |
| Pudding |
½ cup |
146 |
| Frozen yogurt |
½ cup |
89 |
| Cottage cheese |
½ cup |
77 |
| Ice cream |
½ cup |
76 |
| Pizza |
2 slices |
300-400 |
| Corn Muffin |
1 |
45 |
| Waffle |
7” |
179 |
| Soda Pop |
12 oz |
11 |
Food and Calcium Absorbtion
Additional Resources:
Barbara B. Smith, "Good Health-A Key to Joyous Living," Ensign, November 1978
Clarence F. Robison, "Keeping Physically Fit," Ensign, September1972
Boyd K. Packer, "Ye Are the Temple of God," Ensign, November 2000
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