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Want Info? Get Educated
Dairy Helps Keep You Fit!
- The most popular diets do not contain enough calcium and other critical nutrients!
Signs of a dangerous diet are
1 promises a quick fix
2 lists good and bad foods
3 blames specific hormones for weight problems
4 promotes food combining and rigid rules for eating
5 eliminates one or more food groups
- When you don't consume enough calcium your body produces a hormone, calcitrol, to conserve your calcium stores. Calcitrol also triggers the production, expansion, and storage of fat cells! Not consuming enough calcium could be making it harder to lose weight.
- Consuming enough calcium helps lower body fat while maintaining muscle.
- Consuming enough calcium boost your metabolism!
- Consuming enough calcium also helps decrease risk of osteoporosis, hypertension, and colon cancer!
- Check out the National Dairy Council at www.nationaldairycouncil.org
9 - 18 years of age 1300 mg
19 - 50 years of age 1000 mg
50 years of age and older 1200mg
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Calcium…
Where to get it…
8 oz low-fat plain yogurt 415mg
1 oz parmesan cheese 390mg
1 Cup Baked Macaroni and Cheese 360mg
1 Cup 2% Milk 350mg
1 Cup eggnog 330mg
2/3 Cup cheese fondue 320mg
8 oz fruit yogurt 315mg
1 Cup cocoa with milk 300mg
˝ Cup Canned Red Salmon 290mg
8 oz Regular Plain Yogurt 285mg
1 oz Swiss Cheese 270mg
1 oz Cheddar Cheese 205mg
1 oz American Cheese 175mg
4 oz steamed oysters 160mg
120 g Tofu 155mg
˝ Cup Baked Custard 150mg
˝ Cup Vanilla Pudding 150mg
4 4-inch Pancakes 145mg
Slice of Cheese Pizza 135mg
12.5 inch square of corn bread 135mg
3 ˝ oz steamed scallops 110mg
Slice of Sweet Potato Pie 105mg
˝ Cup Brown Sugar 93mg
1 Cup Cooked Broccoli 90mg
˝ Cup Canned Pork and Beans 70mg
1oz milk chocolate bar 65mg
1 large boiled artichoke 60mg
2 Tablespoons chopped almonds 35mg
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Let us help you plan a course of action which can take you to your highest potential. You have what it takes to build the body and fitness level you want...let us help motivate you to build the desire to "Create the Ultimate You".
Alison Hannah, MA Ed., CSCS
CU Fitness and Personal Training, LLC
FITNESS TIPS!
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