Calcium is essential to the development and maintenance of healthy bones. Many people, especially women and teenagers are not meeting their daily need for calcium. Take steps now to prevent Osteoporosis. Use these tips to make sure you get enough calcium.
* Know how much you need:
Teenagers: 1,300 mg/day
Adults (age 19-50): 1,000 mg/day
Adults (age 50+): 1,200 mg/day
* Become familiar with good calcium sources:
8 oz. milk: ~300 mg
8 oz. yogurt: ~400-450 mg
1 oz. low-fat cheese: ~200 mg
1 cup low-fat cottage cheese: ~155 mg
1 cup spinach or collard greens: ~300-350 mg
3 oz. salmon (bone-in): ~325 mg
1 cup soybeans (edamame): ~260 mg
* Add milk or yogurt to recipes whenever possible:
Make oatmeal and hot chocolate with milk instead of water
Make fruit smoothies from frozen fruit blended with yogurt and/or milk
* Look for calcium-fortified orange juice and other foods as well (especially if milk or yogurt are limited in your daily intake)
It takes more than an adequate intake of calcium to build strong bones. Regular weight-bearing activities are important too.
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