Add Calcium to Your Diet

Judy Dodd, MS, RD, LDN Giant Eagle^® Corporate Nutritionist

Getting enough calcium is important regardless of our age or gender. Most of us know about the role calcium plays in building and maintaining strong bones — but did you know calcium plays a role in controlling blood pressure? And new evidence indicates it may also be involved in how we control our weight.

The daily need varies with age:

Ages 1-3
Ages 4-8
Ages 9-18
Ages 19-50
Older than 50
Pregnant and nursing mothers

500 milligrams
800 milligrams
1300 milligrams
1000 milligrams
1200 milligrams
1000 milligrams

Calcium is abundant in dairy foods like milk, yogurt and cheese, as well as sweet desserts made with milk like pudding, ice cream or frozen yogurt. Certain green vegetables provide calcium like broccoli, collards, kale, turnip greens and bok choy. Canned salmon and sardines are also calcium sources because of the soft bones. Other foods that provide some calcium include almonds, dried figs, soybeans and other beans.

The gold star food is fluid milk, with about 300 milligrams of calcium in one eight ounce serving. Vitamin D (a companion to calcium in bone health) is in all fluid milk and may be added to other dairy foods. This adds power to the message of including "3-A-Day" servings of milk, buttermilk, cheese or yogurt. Cheese provides calcium in varying amounts. Both full and reduced-fat dairy products are calcium choices!

Given allergies, intolerances to certain foods and just plain choice, we also turn to fortified foods for calcium. These are foods that have a source of calcium added as an ingredient to give a calcium value. The label will indicate the source on the ingredient list. And the Nutrition Facts Panel on each food gives you the amount of calcium in one serving. Remember 30% Daily Value of calcium is the same amount as an eight-ounce glass of milk.

Here are some alternatives:

Soy beverages (soy milk) as well as rice and almond milk and soy yogurt can be calcium fortified choices. Often, Vitamin D is added, too. These can be used as a drink, on cereal or in cooking and baking interchangeably with cow's milk products.
Tofu can be a calcium source if it is made with calcium sulfate or fortified.
Calcium-fortified orange juice and other 100% juices are good choices. The calcium in orange juice is well absorbed.
Cereals are often fortified with calcium. An example is Total^® Cereal which has about the same amount of calcium as a glass of milk. Other cereals are now adding calcium — check out the label for the Percent Daily Value.
Calcium-fortified spreads (margarine) and bread are also available.

Read tips for preventing osteoporosis.

Need help in finding food sources to meet your calcium needs? Ask a Giant Eagle^®Registered Dietitian. Email us at nutrition@gianteagle.com.

Important Physician Advice Disclaimer: The content provided by Giant Eagle^®, including but not limited to, web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing, or have health problems.