By Toni Viles
Q: How much calcium do I need each day? Are there other foods besides diary products that contain calcium?
A: Calcium is an essential nutrient that helps build bones and teeth and maintains bone mass throughout the life cycle. This may help reduce the risk of osteoporosis. We typically need three servings of calcium-rich foods a day to meet the 1,000-1,300 mg of calcium required each day from adolescence onward. Dairy products are the main source of calcium in American diets.
One serving of dairy is one cup milk, one cup yogurt, 1.5 oz natural cheese, or two oz. processed cheese.
Getting calcium in your diet can be easier than you might think. Here are a few suggestions:
· Choose low-fat dairy products since they have more calcium than their high-fat counterparts.
· Jazz up your milk with a small amount of flavoring (sugar-free and calorie-free flavorings are available).
· Pick calcium-rich snacks like yogurt, string cheese, and low-fat pudding.
· Add milk to your coffee, hot cereal, hot chocolate, etc. whenever possible.
· Add light shredded cheese to your soup, casseroles, sandwiches or veggies.
· Dry powdered milk also can be added to a variety of foods to increase calcium content.
· Look for fortified fruit juices, cereals, snack bars, etc. that have calcium added to them.
· Soy products such as tofu, soy milk, soy nuts and soy yogurt also are good sources of calcium.
· Sardines or canned salmon with bones contain calcium.
· Green leafy veggies such as broccoli, kale, collard and turnip greens and bok choy have calcium.
· Blackstrap molasses has 200 mg of calcium in 1 tablespoon.
· Remember, milk and other dairy products have the most significant sources of calcium but do not have to be the only products that you consider when trying to get enough calcium.
Happy eating.
For nutritional counseling, Norman Regional Health System offers the guidance of registered dietitians. Those interested can schedule an appointment for an assessment with a referral from their family physician.
