How to Get Calcium Challenge

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Sources of calcium

Calcium Challenge Rules & Instructions

If you have been wondering how to get more calcium into your diet, you are in luck. Just follow this procedure to start the calcium challenge.

  1. Each day, keep a tally of the mg of calcium consumed beside each family member’s name. The recommended mg for age and gender are found at the top of the chart.

To find out how many mg  there are in the food you eat, visit:
http://www.niams.nih.gov/health_info/bone/bone_health/nutrition/

Remember, your body needs Vitamin D to absorb calcium. You can get Vitamin D from the sun, fortified milk, egg yolks, saltwater fish, dry shiitake mushrooms.

  1. Each day add a “Daily Challenge” to encourage family members to try something new or do something they don’t always do.

Some examples you can use:

•    Drink a plain glass of milk
•    Try a calcium-rich vegetable (ex. spinach, kale)
•    Drink milk instead of soda pop

The Daily Challenge can be the same for all members or each member can have a unique one.

  1. At the end of the week, reward yourselves for good performance. Enjoy a special outing or anything else the family agrees upon.

Here’s how your form might look after filling out one day:

calcium intake table

Click <<here>> to download your form.

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