‘Tis the season of ghouls, goblins, and skeletons. Skeletons — a reminder to keep your bones healthy! Calcium and vitamin D are essential for a healthy skeleton.

Three servings of dairy per day are recommended by the Dietary Guidelines for Americans to help adults and children ages 9 and up consume adequate calcium and vitamin D (2 servings for ages 2-3 and 2-and-a-half servings for ages 4-8). It is important we consume enough calcium, because when we don’t, our body will take calcium from our bones to meet our needs. If calcium is consistently taken from our bones, this will lead to osteoporosis, leaving our bones brittle and at a higher risk for breaking.

The recommended amount of calcium needed depends on age and gender. Women ages 50 and younger should be getting 1000 mg/day, 51 and older 1200 mg/day. Men should get 1000 mg daily until age 71, then 1200 mg daily. Cow’s milk is an obvious source of calcium; however, what do you do if you don’t like cow’s milk? There are many foods you can get calcium from: yogurt, cheese (including cottage cheese), broccoli, leafy greens, nuts, seeds, and non-dairy milks such as soy, almond, etc. Non-dairy milks are fortified with calcium and vitamin D, which means they are not naturally occurring in the food, but are added for consumers’ health benefits.

Vitamin D plays a vital role in promoting bone growth because it must be present in the body in order for calcium to be absorbed. If there is a deficiency of vitamin D, this could lead to soft, brittle bones. Our bodies make vitamin D only after our skin has been exposed to the ultraviolet rays from the sunlight; however, being that we live in an area with little sun in the winter and the use of sunscreens to prevent skin cancer, we often do not get enough vitamin D from the sun. That is why health care professionals often prescribe or suggest vitamin D supplements. Vitamin D is naturally found in limited food sources: cod liver oil, liver, tuna, salmon, egg yolks, small amounts in cheese, and a few other sources. You will find products such as orange juice, dairy products, and cereals that are fortified with vitamin D, as well as non-dairy milks.

How can we maximize our intake of calcium and vitamin D? If you enjoy milk, simple! Just drink 3 cups a day. If you don’t care for milk, you can choose from other sources that I listed previously. You can use plain yogurt in place of sour cream for dips and sauces. Starting Oct. 1, Women, Infants, and Children (WIC) offer yogurt as a dairy option in food packages to help increase intake of calcium and vitamin D, because these are nutrients that are often lacking in diets. Other ways to promote intake is to enjoy a fruit smoothie using yogurt or milk as the base. Try using milk or non-dairy milk in your coffee, tea, or hot cocoa mix. For a tasty treat, my mom enjoys hot cocoa by heating up chocolate almond milk and adding a little whipped cream.

With all the calcium and vitamin D options it can be easy to meet your recommended intake, even if it means making small changes in your diet. Make your skeleton healthy and strong this Halloween and for many to follow!

WIC is an equal opportunity provider and employer. Kimberly Young, MS, RDN, LD, is the WIC Coordinator at Panhandle Health District and a graduate of the University of Idaho Dietetic program.