What's good about cheese?

Kraft cheese provides the calcium that active Australian kids need for growing bones and teeth. Cheese is also a source of protein and riboflavin and supplies phosphorus and other essential vitamins and minerals. Now, because we lose calcium through our urine, we need to top it up daily.

Calcium

Calcium a very important part of everyone's body. This is because along with phosphorus and other minerals it is what makes up our bones and teeth. Calcium is also needed to:

• Regulate the functions of muscles (including the heart)
• Regulate hormones
• Help maintain normal blood pressure
• Assist in blood clotting

We have to have enough calcium in our diet everyday because the body is continually removing it from our bones, thus it needs replacing every day. Without it bones become weak (porous) and can fracture easily.

Vitamin D

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that has an important role in maintaining strong bones.

What are the benefits of Vitamin D?

Vitamin D is required for better calcium absorption in the stomach and intestine. It also controls the levels of calcium and phosphorus in our body so that these minerals are deposited into or demineralised from our bones.

Where can I get Vitamin D?

Vitamin D is also known as “Sun Vitamin” as our skin is able to make Vitamin D using the solar ultraviolet light. According to the Medical Journal of Australia* a significant number of Australian's are deficient in Vitamin D – it is a fallacy that Australian’s receive adequate Vitamin D from casual exposure to sunlight.

Vitamin D can be found in only a few foods; rich sources are fatty fish such as salmon, sardines, herring and mackerel. Other sources include eggs and fortified products such as milk, margarine and butter.

How much Vitamin D do I need?

The Medical Journal of Australia* states the levels of Vitamin D required to prevent deficiency are, at least 200 IU (5g) (age < 50 years) or 600 IU (15 g) (age >70 years) per day.

* Source MJA 2005; 182 (6):281-285

Dietary Sources of Vitamin D

Are there any dangers with having too much Vitamin D through eating lots of products containing Vitamin D?

Every food should be consumed in moderation and in the context of a balanced diet. The Dietary Guidelines for Australia* recommends 2-3 serves of dairy foods a day for most people. At certain times in life calcium needs increase for example during pregnancy, breastfeeding and teenage years. A serve is 250ml of low fat milk, 2 slices of cheese, 200g carton of yoghurt or 250ml custard.

* Dietitians Association of Australia www.daa.asn.au