Adding Calcium to Your Diet

You can get enough calcium in your diet even if you follow a vegetarian or vegan diet, are lactose intolerant, follow a low-fat diet, or just don't eat dairy products. A combination of the foods listed in this section will enable you to get enough calcium in your diet while suiting your particular needs.

Milk Products. Dietary Guidelines for Americans, 2005 recommends that adults drink 3 cups of fat-free or low-fat milk or consume the equivalent each day. One cup of milk is equivalent to 1 cup of yogurt, 11 ounces of hard natural cheese, 2 cups of cottage cheese, 1 cup of frozen yogurt, or 11 cups of ice cream.

Calcium Content of Selected Milk Products

Food

Serving Size

Calories

Calcium

Milk, 1% low-fat

1 cup

102

290 mi

igrams

Milk, 2% reduced-fat

1 cup

122

285 mi

igrams

Yogurt, plain, low-fat

1 cup

154

448 mi

igrams

Yogurt, vanilla, low-fat

1 cup

208

419 mi

igrams

Cheddar cheese, low-fat

1/ ounces

74

176 mi

igrams

Ricotta cheese, part-skim

/ cup

170

335 mi

igrams

Cottage cheese, 2%

2 cups

407

312 mi

igrams

Cottage cheese, 1%

2 cups

325

276 mi

igrams

Ice cream, chocolate

1/ cups

428

216 mi

igrams

Frozen yogurt, chocolate

1 cup

221

174 mi

igrams

Consuming three servings of milk products each day does not have to add a lot of calories and fat to your diet if you choose low-fat products most often. For example, consuming 1 cup of 1 percent milk, 1 cup of low-fat plain yogurt, and ounces of low-fat cheddar cheese provides you with 914 milligrams of calcium (and only 330 calories).

Calcium-Fortified Foods. If you do not consume milk products, it is recommended that you consume foods fortified with calcium, such as calcium-fortified orange juice, calcium-fortified energy bars, calcium-fortified soy products, and other calcium-fortified nonmilk beverages, such as those made from rice and nuts. Some gluten-free grain foods (including breads, bagels, and granola cereals) also are fortified with calcium. Products include those made by Enjoy Life Foods and Glutino. For a listing of manufacturers of enriched and fortified gluten-free foods, please see Appendix C.

As you can see from the following table, calcium-fortified versions of soy milk and orange juice are comparable in calcium content to milk products.

Calcium Content of Calcium-Fortified and Unfortified Foods

Food Calcium-Fortified

Unfortified

1 cup soy milk 368 milligrams

93 milligrams

1 cup orange juice 351 milligrams

27 milligrams

Other Nonmilk Foods That Are Sources of Calcium. If you do not consume milk products or calcium-fortified foods, it is especially important to eat other food sources of calcium.

Calcium Content of Selected Foods

Food

Amount

Calcium

Rhubarb(cooked)

V2 cup

174 milligrams

Collards (cooked)

V2 cup

133 milligrams

Soybeans (green, cooked)

V2 cup

130 milligrams

Spinach (cooked)

V2 cup

122 milligrams

Ocean perch (cooked)

3 ounces

116 milligrams

Soybeans (mature, cooked)

V2 cup

88 milligrams

White beans (cooked)

V2 cup

81 milligrams

Almonds

1 ounce (23 nuts)

75 milligrams

Trout (wild, cooked)

3 ounces

73 milligrams

Tahini

1 tablespoon

64 milligrams

Navy beans (cooked)

V2 cup

63 milligrams

Great Northern beans

V2 cup

60 milligrams

(cooked)

Halibut (cooked)

3 ounces

51 milligrams

Molasses

1 tablespoon

41 milligrams

Pinto beans (cooked)

V2 cup

39 milligrams

Chick-peas (canned)

V2 cup

38 milligrams

Orange sections

V2 cup (approxi

38 milligrams

mately 1 small orange)

Broccoli (chopped, cooked)

V2 cup

30 milligrams

Keep Your Weight In Check During The Holidays

Keep Your Weight In Check During The Holidays

A time for giving and receiving, getting closer with the ones we love and marking the end of another year and all the eating also. We eat because the food is yummy and plentiful but we don't usually count calories at this time of year. This book will help you do just this.

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