Friday Nutrition Tip

Get Enough Calcium!

Men and women between the ages of 19-50 should get 1000mg of calcium per day. Calcium is important for strong bones and teeth. So is exercise. If we don’t participate in weight bearing exercise such as running, playing tennis, rowing or lifting weights, over time, our bones become brittle and weak.  Combine exercise with a diet rich in calcium and Vit D for healthy bones!

The chart below portrays how many milligrams of calcium each food provides:

Different ways to get calcium:

  • Use milk to make oatmeal.

  • Make whole-wheat pancakes and waffles using milk or yogurt.

  • Use plain yogurt to make a dressing or a dip, or try it on potatoes in place of fattier sour cream.

  • Add milk or yogurt to a fruit smoothie. You can even freeze blended smoothies for popsicles.

  • Enjoy a small piece of cheese for dessert or as a snack. Try cheddar, mozzarella, Gouda, jack, Parmesan, or a type of cheese you’ve never had before.

Ways to get calcium WITHOUT milk products:

  • Eat dark green, leafy salads.

  • Add extra servings of veggies to your meals (asparagus, fresh green peas, broccoli, cabbage, okra, bok choy).

  • Top salads or make a sandwich with canned fish such as pink salmon.

  • Try tofu, tempeh, black-eyed peas, black beans, and other dried beans as part of your meals.

  • Eat your oats (oatmeal, whole grain oatmeal bread).

  • Snack on nuts and seeds such as almonds or sesame seeds, but watch portion sizes!

Source: http://helpguide.org/life/healthy_diet_osteoporosis.htm

 

Males and females between the ages of 19-30 years old should aim for 600 IU of Vitamin D per day (sidenote: amount of recommended Vit D has been increased since the chart below was created so the %DV is not correct)

Dietary Sources of Vitamin D, according to http://www.algaecal.com/vitamin-d/vitamin-d-sources.html

Food
International Units(IU)
per serving
Percent DV
DailyValue)*
Pure Cod liver oil, 1 Tablespoon (Note: most refined cod liver oils today have the vitamin D removed! Check your label to be certain.)
1,360
340
Salmon, cooked, 3½ ounces
360
90
Mackerel, cooked, 3½ ounces
345
90
Tuna fish, canned in oil, 3 ounces
200
50
Sardines, canned in oil, drained, 1¾ ounces
250
70
Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 cup
98
25
Margarine, fortified, 1 Tablespoon
60
15
Pudding, prepared from mix and made with vitamin D fortified milk, ½ cup
50
10
Ready-to-eat cereals fortified with 10% of the DV for vitamin D, ¾ cup to 1 cup servings (servings vary according to the brand)
40
10
Egg, 1 whole (vitamin D is found in egg yolk)
20
6
Liver, beef, cooked, 3½ ounces
15
4
Cheese, Swiss, 1 ounce
12
4

 

One response to “Friday Nutrition Tip

  1. Great post as calcium is crucial especially in the fight against osteoporosis. I am glad you have listed vegetables as many do not realize you can get calcium from them.