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Calcium
Helping hints for meeting your calcium needs
As the 2000 Dietary Guidelines for Americans states, "Different foods contain different nutrients and other healthful substances. No single food can supply all the nutrients in the amounts you need" [9]. For more information about building a healthful diet, refer to the Dietary Guidelines for Americans http://www.usda.gov/cnpp/DietGd.pdf and the US Department of Agriculture's Food Guide Pyramid http://www.nal.usda.gov/fnic/Fpyr/pyramid.html [9,10].
The following are strategies and tips to help you meet your calcium needs each day:
Use low fat or fat free milk instead of water in recipes such as pancakes, mashed potatoes, pudding and instant, hot breakfast cereals.
Blend a fruit smoothie made with low fat or fat free yogurt for a great breakfast.
Sprinkle grated low fat or fat free cheese on salad, soup or pasta.
Choose low fat or fat free milk instead of carbonated soft drinks.
Serve raw fruits and vegetables with a low fat or fat free yogurt based dip.
Create a vegetable stir-fry and toss in diced calcium-set tofu.
Enjoy a parfait with fruit and low fat or fat free yogurt.
Complement your diet with calcium-fortified foods such as certain cereals, orange juice and soy beverages.
What is the recommended intake for calcium?
What affects calcium absorption and excretion?
Calcium's role in health and disease prevention
When can a calcium deficiency occur?
Is there a health risk of too much calcium?
