| Focus on Calcium |
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| Why are High Calcium Foods important? |
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High calcium foods are important for strong bones & teeth. Children and teenagers who are
growing, pregnant women and women who have reached menopause need to have extra calcium.
Most women are not consuming enough calcium in their daily diet. Foods like milk products,
canned salmon with bones, dried beans and some leafy green vegetables are good sources of
calcium.
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| How much calcium do you need daily? |
- Infants: 400 - 600 mg
- Children: 800 mg
- Teens: 1200 mg
- Adults: 800 mg
- Pregnant women: 1200 mg
- Lactating women: 1200 mg
- Menopausal women: 1200 mg
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Here are some ways to get more calcium into your diet:
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»Drink a glass of low fat or skim milk daily.
One cup provides you with 300 mg of calcium.
»If you do not like milk, try yoghurt, low fat
cheese or a fruit smoothie.
»Half can of salmon with bones or 2 sardines gives
you about 250 mg of calcium.
»You can also get calcium from beancurd, soya beans,
and lentils. Include some in your diet each day.
»Vegetables like spinach, kale and broccoli contain
40 - 150 mg per cup.
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| High Calcium Foods |
| Eat 2 to 3 servings daily |
Serving |
mg |
| »Milk |
1 cup |
290 |
| »Yoghurt |
1 carton |
350 |
| Canned salmon w/bones |
1/2 can |
248 |
| Lentils |
1 cup |
230 |
| Cheese, low-fat |
1 oz. |
200 |
| Soya beans, cooked |
1 cup |
175 |
| Spinach |
1 cup |
160 |
| Sardines |
1 fish |
117 |
| Tofu (beancurd) |
1 small square |
115 |
| Kale |
1 small stalk |
73 |
| Ice cream |
1 scoop |
70 |
| Baked beans |
4 tbsp. |
40 |
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