Diet & Fitness Blog

Ask Pam: Getting More Calcium

Friday, November 20, 2009

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I was told to include more calcium in my diet for my bones? Are milk products the only foods I can eat?

The quick answer is that milk products aren't the only foods containing calcium. There are plenty of foods you can eat that contain calcium and are good for your bones.

You and your bones should have a pretty strong relationship. From the day we are born, making sure that your bones get enough calcium and are kept active is vital. As we get older, unfortunately, our bones tend to get weaker and break down (osteoporosis - ouuccchh!). By around age 30, both men and women begin to lose bone mass as quickly as bone is made. So we have to make sure we get the calcium we need to keep us strong.

But have no fear; there are plenty of things we can do to keep our bones intact. Eating calcium-rich foods is a good way to start. Depending on an individual (for example, some people may be recommended to include more), the general recommendations are the following:

Adults ages 19 to 50: 1,000 mg daily, such as one 8-ounce glass of milk, 1-1/2 ounces of natural cheese and one 8-ounce container of yogurt.

Adults over 50: 1,200 mg daily, such as one 8-ounce glass of milk, 2-3 ounces of natural cheese and one 8-ounce container of yogurt.

As you can see, the examples don’t just include milk. Many foods you eat naturally contain calcium, while others foods are fortified (foods with calcium added). Some alternative calcium sources are these foods:

- Sardines
- Canned salmon
- Legumes (white, pinto, kidney and garbanzo beans)
- Green vegetables (kale, collard greens, parsley and broccoli)
- Nuts (hazelnuts, almonds and Brazil)
- Calcium-fortified orange juice
- Soy products (tofu, soy yogurt and milk)

Try increasing your intake of calcium daily through the foods you eat. Instead of green beans, try collard greens; substitute that glass of apple juice for calcium-fortified orange juice. For those soda drinkers out there, beverages high in phosphorus (soda) can contribute to decreased calcium absorption, so substitute that can of soda for a serving of milk.

Bone up for good health!

Have a diet question for Pam? Email askpam@ediets.com and check back to see if your question is picked! And if you missed a previous column, click here to see the archive.

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Labels: ask pam, calcium, dieting, healthy foods, nutrition