Powerful Girls
Need Calcium

Powerful Girls Need
Physical Activity

	Powerful Bones Toolbox
	•	Order materials to help build strong bones
	•	Shopping for Foods with Calcium
	•	List of Foods with Calcium
	•	Calcium Calculator
	•	Your Family's Calcium Needs
	•	Getting to 1,300: Calcium Tips
	•	Recipes
	•	Bone Building Activities
	•	Tips for Overcoming Bone Health Challenges
	•	Dictionary

About the Program

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TEST YOUR BONE SMARTS

Your Family's Calcium Needs

This chart lists the recommended daily amount of calcium for people of all ages.

Recommended Calcium Intake for Males and Females
Ages	Amount (milligrams per day)
Birth – 6 months	210
7 months – 1 year	270
1 – 3	500
4 – 8	800
9 – 18	1300
19 – 30	1000
31 – 50	1000
51 – 70	1200
71+	1200
Pregnant & Lactating	Same as for other women of comparable age

Based on Dietary Reference Intake Values for Calcium, National Academy of Sciences, 1997

Remember, calcium is just one part of a healthy diet. Encourage your daughter to eat a balanced diet containing a variety of foods. Visit the Food Guide Pyramid to learn more.

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