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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.
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Calcium-Rich Foods
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Serving Size
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Calcium (mg)
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| • 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.
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