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Complimentary Nutrition Information
Nutrition Do's & Don'ts
Best and worst fruits
Best and worst vegetables
High fiber meal planning
Are you getting enough calcium?
Healthy snack ideas
Frequently asked nutrition questions



Are You Getting Enough Calcium?
  • Research shows that people who take in adequate calcium are more successful at weight loss.
  • Adults need 1,000-1,200 mg of calcium a day. You can get enough by eating 3 servings of low-fat dairy products or healthy, calcium fortified foods per day (you get about 200 mg of calcium from misc. foods).
  • Children, teenagers, young adults (up to age 24), pregnant and breast feeding women, and post-menopausal women noton hormone replacement therapy need 1,500 mg or 4 - 5 servings of low-fat dairy products or healthy calcium fortified foods per day.
  • Calcium builds strong bones and teeth. It also helps our muscles to contract, our heart to beat, our blood to clot, and our nervous system to send messages.
  • 1500 mg of Calcium a day will help to alleviate symptoms of PMS. 1000-1200mg of Calcium a day will help to regulate blood pressure.
  • If you want to take a calcium supplement, take 500-600 mg of calcium carbonate or calcium citrate twice a day with your meals. Don’t take anymore than 500 mg of calcium at any one time.
  • Vitamin D helps calcium be absorbed in your body, so make sure you get enough vitamin D from the sun (expose non-sunscreened hands, face and arms for 10-15 minutes 2-3 times per week). Or, get 400-600 IU of Vitamin D per day from a multivitamin.
  • Avoid large amounts of sodium, salt & caffeine because they decrease the absorption of calcium. The amount of phosphorus in 3-12oz. sodas is enough to leach calcium from the bones.
Calcium-Rich Foods
Serving Size
Calcium (mg)
• Total Cereal 1 oz. 800
• Kelloggs Special K Plus 1 cup 500
• Calcium fortified Lactaid Milk 1 cup 500
• Dryers’s/Edy’s Frozen Yogurt 1/2 cup 450
• Yogurt, nonfat, plain 1 cup 350-400
• Low fat milk (1% or skim) 1 cup 350
• Calcium fortified orange juice 1 cup 300
• Swiss Cheese 1 oz. 270
• Kraft 2% Milk Cheese Slices 1 250
• Sardines, canned, drained 2 oz. 220
• Cheddar Cheese 1 oz 205
• Salmon, canned with bones 3 oz. 205
• Light and Lively Twice the Calcium Cottage Cheese 1/2 cup 200
• Nutrigrain Bar 1 200
• Mozzarella Cheese Stick 1 200
• Ricotta Cheese 1/4 cup 300
• Pudding 1/2 cup 150
• Collard greens, cooked 1 cup 148
• Blackstrap molasses 1 Tbsp. 116
• Broccoli, cooked 1 cup 90
• Soybeans, cooked 1/2 cup 90
• Ice Cream 1/2 cup 85
• Almonds, dry roasted 1 oz. 80
• White beans, cooked 1/2 cup 80
• Parmesan Cheese, grated 1 Tbsp. 70
• Tofu 3 oz. 40-250
     
 
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Personalized Nutrition, Inc.
Coaching you to better nutrition and optimum health

personalizednutrition@juno.com     phone (919) 367-0677      fax (919) 367-0818      P.O. Box 1298, Apex, NC 27502-2005

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This website is for informational and educational purposes only. The information provided is not intended as a substitute for the care of a doctor.
If you suspect that you have a health problem, we urge you to contact your physician or local hospital for care.


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