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It's no secret that calcium builds strong bones and teeth, and helps keep them
strong throughout your life.
Unfortunately, most people fall very short of the daily recommended amount.
In fact, 80% of women aren’t getting enough and it’s even worse for teenage
girls with only 1 in 10 getting the recommended amount. Kids and men fair a
little better with about 60% meeting needs.
Additionally, the body needs vitamin D to
help the body absorb calcium.
The general recommendation for children over age two and for adults is 1,000
milligrams of calcium a day. That translates into three to four servings of
milk or dairy foods daily. The Daily Value on the food label is 1000 mg. So,
if the label indicates that a food contains 20% DV it has 200 mg.
Keep in mind, there are peak times during life that you need to make sure
there's an adequate amount of calcium in the diet. Make extra sure to get extra
calcium in your diet when you're pregnant, breastfeeding, between the ages of 9
and 18 (the peak bone building years) or if you're an athlete in training.
Here's a calcium guide to help you get what you need:
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| 1 - 3 |
500 |
 |
| 4 – 8 |
800 |
|
| 9 – 18 |
1,300 |
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| 19 – 50 |
1,000 |
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| 51 and older |
1,200 |
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| Pregnant/Lactating Women < 18 |
1,300 |
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| Pregnant/Lactating Women > 18 |
1,000 |
Milk and milk products are considered the best food sources of calcium. These
foods also have additional nutrients that can help calcium be better absorbed
by the body. According to the USDA/DHHS Dietary Guidelines, individuals should
include at least 3 servings of low-fat or fat-free dairy in their diets daily.
Here are a few strategies for adding extra calcium to your diet:
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Substitute yogurt for mayonnaise or sour cream in salad dressings
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Stir in non-fat dry milk powder to soups, hot cereal, cocoa or orange juice
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Blend yogurt and fruit pieces to make a thick frothy shake
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Drizzle a tablespoon of blackstrap molasses on top of hot cereal
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Sprinkle lowfat shredded cheese over casseroles, potatoes or vegetables
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Top baked potatoes with yogurt and chives
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Whip plain yogurt and shredded cheese into mashed potatoes
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Create a creamy, lowfat pasta sauce using blended ricotta cheese and fresh
herbs
For more info on calcium and
osteoporosis, read a recent press release.
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| Milk |
1 cup |
300 |
|
| Yogurt, Yoplait®, lowfat |
6 ounces |
190 – 230 |
|
| Cheese |
1 ounce |
150 – 225 |
| Pudding, cooked |
1/2 cup |
150 |
|
| Frozen yogurt, nonfat |
1/2 cup |
110 |
|
| Ice cream or ice milk |
1/2 cup |
100 |
|
| Cottage cheese |
1/2 cup |
75 |
|
|
| Orange juice, calcium-fortified |
1 cup |
300 |
|
| Rhubarb (cooked with sugar) |
1/2 cup |
175 |
|
| Turnip greens, cooked |
1/2 cup |
125 |
|
| Spinach, cooked |
1/2 cup |
120 |
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| Broccoli, cooked |
1/2 cup |
90 |
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| Orange |
1 medium |
50 |
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| Rice, calcium-fortified |
1/2 cup |
300 |
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| Whole Wheat Total® cereal |
1/2 cup |
250 |
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| Molasses, blackstrap |
1 Tbsp |
170 |
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| Oatmeal, fortified, instant |
3/4 cup |
165 |
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| Tofu |
1/2 cup |
130 |
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| Almonds |
1/4 cup |
95 |
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