Fitness Nutrition Sense

Calcium Helping you to: Create a Healthy Lifestyle! Click here to play an interactive game. Calcium First Question Calcium Calcium is needed for the development of teeth and bones, heart regulation and to promote weight gain. • True • False Calcium Calcium is needed for the development of teeth and bones, heart regulation and to promote weight gain. • True Incorrect. Calcium does build bones and teeth and helps with the regulation of the heart. Some studies show calcium does not cause weight gain but consuming 1000 mg of calcium (3 1/3 cups milk/milk substitute each day) may aid in maintaining or losing weight. Next Question Calcium Calcium is needed for the development of teeth and bones, heart regulation and to promotes weight gain. • False Correct! Calcium does build bones and teeth and helps with the regulation of the heart. Some studies show calcium does not cause weight gain but consuming 1000 mg of calcium (3 1/3 cups milk/milk substitute each day) may aid in maintaining or losing weight. Next Question Calcium What percentage of women consume the daily recommended allowance of calcium daily? • 25% • 50% • 75% Calcium What percentage of women consume the daily recommended allowance of calcium daily? • 25% Correct! Next Question Calcium What percentage of women consume the daily recommended allowance of calcium daily? • 50% Incorrect. Only 25% of women meet their daily calcium needs. Next Question Calcium This percentage of women consume the daily recommended allowance of calcium on a daily basis? • 75% Incorrect. Only 25% of women meet their daily calcium needs. Next Question Calcium Which is the best calcium supplement to take, as it is most easily absorbed? • Calcium gluconate • Calcium citrate • Calcium carbonate Calcium Which is the best calcium supplement to take, as it is most easily absorbed? • Calcium gluconate Incorrect. Calcium gluconate is the worst absorbed supplement, while calcium citrate is the most easily absorbed and can even be taken on an empty stomach. Calcium carbonate is not easily absorbed and may need to be taken with food to avoid bloating and gas. Next Question Calcium Which is the best calcium supplement to take, as it is most easily absorbed? • Calcium citrate Correct! Calcium citrate can even be taken on an empty stomach. Calcium carbonate is not easily absorbed and may need to be taken with food to avoid bloating and gas. Calcium gluconate is the worst absorbed supplement. Next Question Calcium Which is the best calcium supplement to take, as it is most easily absorbed? • Calcium carbonate Incorrect. Calcium carbonate is not easily absorbed and may need to be taken with food to avoid bloating and gas. Calcium citrate is the most easily absorbed and can even be taken on an empty stomach. Calcium gluconate is the worst absorbed supplement. Next Question Calcium Your body can only absorb this amount of calcium (via food or supplement) at one time. • 250 mg • 500 mg • 1000 mg Calcium Your body can only absorb this amount of calcium (via food or supplement) at one time. • 250 mg Incorrect. Your body can absorb 500 mg of calcium at one time. Next Question Calcium Your body can only absorb this amount of calcium (via food or supplement) at one time. • 500 mg Correct! Next Question Calcium Your body can only absorb this amount of calcium (via food or supplement) at one time. • 1000 mg Incorrect. Your body can absorb 500 mg of calcium at one time. Next Question Calcium Supplements with bone meal, oyster shell or dolomite should be avoided. • True • False Calcium Supplements with bone meal, oyster shell or dolomite should be avoided. • True Correct! These ingredients may contain lead, mercury or other toxic metals. Next Question Calcium Supplements with bone meal, oyster shell or dolomite should be avoided. • False Incorrect. These ingredients may contain lead, mercury or other toxic metals. Next Question Calcium This vitamin is required in the absorption of calcium. • Vitamin A • Vitamin D • Vitamin E Calcium This vitamin is required in the absorption of calcium. • Vitamin A Incorrect. Vitamin D is required in the absorption of calcium. Next Question Calcium This vitamin is required in the absorption of calcium. • Vitamin D Correct! Next Question Calcium This vitamin is required in the absorption of calcium. • Vitamin E Incorrect. Vitamin D is required in the absorption of calcium. Next Question Calcium Vitamin D is found in pork, sunlight, fish oils, butter, egg yolks, lemons and fortified milk. • True • False Calcium Vitamin D is found in pork, sunlight, fish oils, butter, egg yolks, lemons and fortified milk. • True Incorrect. Vitamin D is found in sunlight, fish oils, butter, egg yolks and fortified milk. Neither pork nor lemons contain Vitamin D. Next Question Calcium Vitamin D is found in pork, sunlight, fish oils, butter, egg yolks, lemons and fortified milk. • False Correct! Vitamin D is found in sunlight, fish oils, butter, egg yolks and fortified milk. Neither pork nor lemons contain Vitamin D. Next Question Calcium This percentage of bone mass is developed during adolescence. • 25% • 40% • 75% Calcium This percentage of bone mass is developed during adolescence. • 25% Incorrect. The correct answer is 40%. Next Question Calcium This percentage of bone mass is developed during adolescence. • 40% Correct! Next Question Calcium This percentage of bone mass is developed during adolescence. • 75% Incorrect. The correct answer is 40%. Next Question Calcium Diets high in calcium can prevent kidney stones. • True • False Calcium Diets high in calcium can prevent kidney stones. • True Correct! A high calcium diet can prevent kidney stones, as long as the diet also contains a minimum of eight cups of fluids (excluding soda) per day. Next Question Calcium Diets high in calcium can prevent kidney stones. • False Incorrect. Diets high in calcium can prevent kidney stones, as long as the diet also contains a minimum of eight cups of fluids (excluding soda) per day. Next Question Calcium This is the amount of calcium, along with 200 IU of Vitamin D, needed daily for 19-30 year olds (either male or female). • 1000 mg • 1300 mg • 1500 mg Calcium This is the amount of calcium, along with 200 IU of Vitamin D, needed daily for 19-30 year olds (either male or female). • 1000 mg Correct! Next Question Calcium This is the amount of calcium, along with 200 IU of Vitamin D, needed daily for 19-30 year olds (either male or female). • 1300 mg Incorrect. The correct answer is 1000 mg. Next Question Calcium This is the amount of calcium, along with 200 IU of Vitamin D, needed daily for 19-30 year olds (either male or female). • 1500 mg Incorrect. The correct answer is 1000 mg. Next Question Calcium Peak bone mass is reached at what age? • 20 years old • 30 years old • 40 years old Calcium Peak bone mass is reached at what age? • 20 years old Incorrect. Peak bone mass is reached at age 30. Exercise and consume three dairy equivalent products each day to avoid osteoporosis! After age 30, consuming dairy products will help maintain bone mass. Next Question Calcium Peak bone mass is reached at what age? • 30 years old Correct! Continue to exercise and consume a minimum of three equivalents of dairy products a day to maintain your bone mass. Next Question Calcium Peak bone mass is reached at what age? • 40 years old Incorrect. Peak bone mass is reached at 30 years old. One cannot increase bone density at this stage of life. Exercise and drink a minimum of three equivalents of dairy products each day in order to maintain bone mass. Next Question Calcium Which of the following is the disease of the skeleton in which the bones lose calcium, become brittle and are at risk for fractures? • Osteoporosis • Osteopenia Calcium Which of the following is the disease of the skeleton in which the bones lose calcium, become brittle and are at risk for fractures? • Osteoporosis Correct! It is important for college students to exercise and consume a minimum of three equivalents of milk products each day. Osteopenia is just a reduced bone mass, which is less severe than osteoporosis, but can ultimately lead to osteoporosis. Next Question Calcium Which of the following is the disease of the skeleton in which the bones lose calcium, become brittle and are at risk for fractures? • Osteopenia Incorrect. This condition is known as osteoporosis. Osteopenia is just a reduced bone mass, which is less severe than osteoporosis, but can ultimately lead to osteoporosis. Next Question Calcium Which are the controllable risk factors of osteoporosis? • Diet and exercise • Gender, frame size and family history of osteoporosis Calcium Which are the controllable risk factors of osteoporosis? • Diet and exercise Correct! Be sure consume a minimum of three equivalents of a low-fat/fat-free calcium source and exercise daily. Gender, small frame size and family history of osteoporosis are uncontrollable risk factors. Next Question Calcium Which are the controllable risk factors of osteoporosis? • Gender, frame size, and family history of osteoporosis Incorrect. These are non-controllable risk factors. Make sure you consume a minimum of three equivalents of a low-fat/fat-free calcium source and exercise daily. Next Question Calcium Women are four times more likely to develop osteoporosis than men. • True • False Calcium Women are four times more likely to develop osteoporosis than men. • True Correct! Next Question Calcium Women are four times more likely to develop osteoporosis than men. • False Incorrect. This statement is true. Next Question Calcium This percentage of teenage girls do not get enough calcium each day. • 52% • 69% • 88% Calcium This percentage of teenage girls do not get enough calcium each day. • 52% Incorrect! The correct answer is 88%. Next Question Calcium This percentage of teenage girls do not get enough calcium each day. • 69% Incorrect! The correct answer is 88%. Next Question Calcium This percentage of teenage girls do not get enough calcium each day. • 88% Correct! Next Question Calcium This percentage of teenage boys do not get enough calcium each day. • 48% • 60% • 73% Calcium This percentage of teenage boys do not get enough calcium each day. • 48% Incorrect! The correct answer is 60%. Next Question Calcium This percentage of teenage boys do not get enough calcium each day. • 60% Correct! Next Question Calcium This percentage of teenage boys do not get enough calcium each day. • 73% Incorrect! The correct answer is 60%. Next Question Calcium You should avoid which of the following nutrients, as they can leach calcium from bones? • Excess protein and sodium • Excess Vitamin A Calcium You should avoid which of the following nutrients, as they can leach calcium from bones? • Excess protein and sodium Correct! Refer to the Minerals and Protein sections of this website for proper amounts of protein and sodium to consume. Vitamin A does not have an impact on bone health. Next Question Calcium You should avoid which of the following nutrients, as they can leach calcium from bones? • Excess Vitamin A Incorrect. Vitamin A does not have an impact on bone health. Vitamin D helps absorb calcium, while excess protein and sodium can leach calcium from bones. Next Question Calcium You should do which type(s) of exercise to keep your bones healthy? • Weight bearing only (walking, running, dancing, aerobics, skating) • Resistance exercise only (swimming, biking, water aerobics, weight training) • Both weight bearing and resistance exercise Calcium You should do which type(s) of exercise to keep your bones healthy? • Weight bearing only (walking, running, dancing, aerobics, skating) Incorrect. The correct answer is both weight bearing (to stimulate bone production) and resistance exercise (improves muscle mass and strengthens bones). Click here to print out the Fitness Nutrition Sense Newsletter to assist in developing your own exercise program. Next Question Calcium You should do which type(s) of exercise to keep your bones healthy? • Resistance exercise only (swimming, biking, water aerobics, weight training) Incorrect. The correct answer is both weight bearing (to stimulate bone production) and resistance exercise (improves muscle mass and strengthens bones). Click here to print out the Fitness Nutrition Sense Newsletter to assist in developing your own exercise program. Next Question Calcium You should do which type(s) of exercise to keep your bones healthy? • Both weight bearing and resistance exercise Correct! Weight bearing exercises stimulate bone production and resistance exercise improves muscle mass and strengthens bones. If you would like to develop your own exercise program, click here to print out the Fitness Nutrition Sense Newsletter for details. Next Question Calcium You should quit smoking to keep your bones healthy because smoking: • Can leach calcium from bones • Interferes with the body’s use of calcium Calcium You should quit smoking to keep your bones healthy because smoking: • Can leach calcium from bones Incorrect. Smoking does not leach calcium from bones, but it does interfere with the body’s use of calcium. Next Question Calcium You should quit smoking to keep your bones healthy because smoking: • Interferes with the body’s use of calcium Correct! Smoking does not leach calcium from bones. Next Question Calcium Less than three cups (eight ounces per cup) of caffeinated beverages should be consumed each day, as caffeine can trigger calcium excretion. • True • False Calcium Less than three cups (eight ounces per cup) of caffeinated beverages should be consumed each day, as caffeine can trigger calcium excretion. • True Correct! Next Question Calcium Less than three cups (eight ounces per cup) of caffeinated beverages should be consumed each day, as caffeine can trigger calcium excretion. • False Incorrect. If you consume more than three cups of caffeinated beverages daily, caffeine can leach calcium from your bones. Next Question Calcium Milk, cheese and yogurt provide the following essential nutrients: Calcium, Protein, Phosphorus, Potassium, Vitamin A, Vitamin D, Vitamin B12, Riboflavin and Niacin. • True • False Calcium Milk, cheese and yogurt provide the following essential nutrients: Calcium, Protein, Phosphorus, Potassium, Vitamin A, Vitamin D, Vitamin B12, Riboflavin and Niacin. • True Correct! Cheddar cheese contains less than 10% of Vitamins A and D, Riboflavin, Niacin and Potassium. Next Question Calcium Milk, cheese and yogurt provide the following essential nutrients: Calcium, Protein, Phosphorus, Potassium, Vitamin A, Vitamin D, Vitamin B12, Riboflavin and Niacin. • False Incorrect. Dairy products do contain these essential nutrients. Cheddar cheese contains less than 10% of Vitamins A & D, Riboflavin, Niacin and Potassium. Next Question Calcium Whole milk contains more calcium than low-fat or skim milk. • True • False Calcium Whole milk contains more calcium than low-fat or skim milk. • True Incorrect. All milks, including whole, low-fat and skim milks, fortified rice milk, lactose free milk and fortified soy milk, contain about 300 mg of calcium for each 8 ounce cup. It is only the fat content that varies with the whole, low-fat and skim milks. Next Question Calcium Whole milk contains more calcium than low-fat or skim milk. • False Correct! All milks, including whole, low-fat and skim milks, fortified rice milk, lactose free milk and fortified soy milk, contain about 300 mg of calcium for each 8 ounce cup. It is only the fat content that varies with the whole, low-fat and skim milks. Next Question Calcium Fruited low-fat yogurt contains more calcium than plain, low-fat yogurt. • True • False Calcium Fruited low-fat yogurt contains more calcium than plain, low-fat yogurt. • True Incorrect. The plain and fruited yogurt in the DCs are low-fat. Plain yogurt = 415 mg of calcium per cup Fruited yogurt = ~ 325 mg of calcium per cup Next Question Calcium Fruited low-fat yogurt contains more calcium than plain, low-fat yogurt. • False Correct! The plain and fruited yogurt in the DCs are low-fat. Plain yogurt = 415 mg of calcium per cup Fruited yogurt = ~ 325 mg of calcium per cup Next Question Calcium This food contains 200 mg of calcium in a one cup serving. • Cottage Cheese (8 oz) • Salmon with bones (3 oz) • Garbanzo Beans (1 cup) Calcium This food contains 200 mg of calcium in a one cup serving. • Cottage cheese Incorrect. Cottage Cheese contains 138 mg of calcium per cup. Salmon with bones has 200 mg of calcium per 3 oz, while garbanzo beans contain 80 mg of calcium per cup. Next Question Calcium This food contains 200 mg of calcium in a one cup serving. • Salmon with Bones Correct! Cottage Cheese contains 138 mg of calcium per cup. Garbanzo beans contain 80 mg of calcium per cup. Next Question Calcium This food contains 200 mg of calcium in a one cup serving. • Garbanzo beans Incorrect. Cottage Cheese contains 138 mg of calcium per cup. Salmon with bones has 200 mg of calcium per 3 oz, while garbanzo beans contain 80 mg of calcium per cup. Next Question Calcium Fat-free cottage cheese (served in the dining commons) has more calcium per cup than fruited low-fat yogurt. • True • False Calcium Fat-free cottage cheese (served in the dining commons) has more calcium per cup than fruited low-fat yogurt. • True Incorrect. Fat free cottage cheese = 138 mg per cup Fruited low-fat yogurt = 325 mg calcium per cup Next Question Calcium Fat-free cottage cheese (served in the dining commons) has more calcium per cup than fruited low-fat yogurt. • False Correct! Fat free cottage cheese = 138 mg per cup Fruited low-fat yogurt = 325 mg calcium per cup Next Question Calcium Lactose intolerance is when one cannot digest lactose (the sugar in milk). • True • False Calcium Lactose intolerance is when one cannot digest lactose (the sugar in milk). • True Correct! Next Question Calcium Lactose intolerance is when one cannot digest lactose (the sugar in milk). • False Incorrect. The statement is true. Next Question Calcium Individuals with lactose intolerance cannot consume any dairy products. • True • False Calcium Individuals with lactose intolerance cannot consume any dairy products. • True Incorrect. Many can consume a small amount of dairy products, including yogurt, cheese, ice cream and possibly up to 4 or 6 ounces of milk. It depends on the individual and if the body can tolerate the products. Next Question Calcium Individuals with lactose intolerance cannot consume any dairy products. • False Correct! Many can consume a small amount of dairy products, including yogurt, cheese, ice cream and possibly up to 4 or 6 ounces of milk. It depends on the individual and if the body can tolerate the products. Next Question Calcium Silk or Kikkoman brand milk is made from this legume and is fortified to provide calcium for individuals who cannot tolerate cow’s milk. • Sunflower Seeds • Soybeans • Pinto Beans Calcium Silk or Kikkoman brand milk is made from this legume and is fortified to provide calcium for individuals who cannot tolerate cow’s milk. • Sunflower seeds Incorrect. Silk or Kikkoman brand milk is made from soybeans. Next Slide Calcium Silk or Kikkoman brand milk is made from this legume and is fortified to provide calcium for individuals who cannot tolerate cow’s milk. • Soybeans Correct! Next Slide Calcium Silk or Kikkoman brand milk is made from this legume and is fortified to provide calcium for individuals who cannot tolerate cow’s milk. • Pinto beans Incorrect. Silk or Kikkoman brand milk is made from soybeans. Next Slide Calcium Thanks for playing! • Double click on: Calcium Newsletter to print out more information. Home Game Page