Eat Enough Calcium And a Balanced Diet, Too

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To get enough calcium for growing bones, each day you need to eat foods whose %Daily Value for calcium adds up to 120 percent. Because the amount of calcium in foods can vary, read the food label check the %DV for calcium in what you eat.

To get enough calcium for growing bones, each day you need to eat foods whose %Daily Value for calcium adds up to 120 percent. Because the amount of calcium in foods can vary, read the food label check the %DV for calcium in what you eat.

So your body will have all the other nutrients it needs, too, be sure to eat the recommended number of servings from the food groups that make up the Food Guide Pyramid:

  • Grain Products Group: 6-11 servings
  • Vegetables Group: 3-5 servings
  • Fruits Group: 2-4 servings
  • Milk Products Group: 2-3 servings
  • Meat and Bean Group: 2-3 servings
  • Fats, Oils, and Sweets: Use sparingly


As shown in the tables below, each group includes foods that provide calcium. The food examples
are listed by their serving size and %DV for calcium.

 

Grain Products

 

waffles (4-inch square)
2 waffles
20%DV
pancakes (5-inch)
3 pancakes
20%DV
calcium-fortified cereal
1 cup
15%DV
calcium-fortified bread
1 slice
8%DV
corn tortilla
3 tortillas
8%DV
bread
1 slice
4%DV

Vegetables

 

collards
1/2 cup
20%DV
turnip greens
2/3 cup
15%DV
kale
2/3 cup
10%DV
bok choy
1/2 cup
10%DV
broccoli
1 stalk
6%DV
carrot
1 medium carrot
2%DV

Fruits calcium-fortified orange juice

 

calcium-fortified orange juice
1 cup
30%DV
dried figs
2 figs
6%DV
orange
1 orange
4%DV
kiwi
2 kiwis
4%DV
strawberries
8 berries
2%DV

Milk Products

 

nonfat milk, calcium-fortified
1 cup
40%DV
yogurt
1 cup
35%DV
milk, whole, 2%, 1%, skim
1 cup
30%DV
cheese
1 ounce
20%DV
cheese spread
2 Tbsp.
15%DV
pudding
1/2 cup
10%DV
frozen yogurt
1/2 cup
10%DV
cottage cheese
1/2 cup
6%DV

Meat and Beans

 

calcium-processed tofu
3 oz.
60%DV
dry-roasted almonds
1/4 cup
10%DV
scrambled eggs
2 eggs
8%DV
baked beans with sauce
1/2 cup
8%DV
black-eyed peas
1/2 cup
2%DV

Fats, Oils and Sweets milk

 

chocolate
1.5-ounce bar
8%DV

Mixed Dishes

 

cheese pizza(12-inch)
1/4 pizza
25%DV
macaroni and cheese
1 cup
25%DV
grilled cheese sandwich
1 sandwich
25%DV
lasagna
1 cup
25%DV
soups prepared with milk
1 cup
15%DV
chili con carne with beans
1 cup
10%DV
taco with cheese
1 taco
10%DV
tuna salad sandwich
1 sandwich
8%DV
chicken noodle soup
1 cup
2%DV

References:

(Source: "Calcium! Do You Get It?" pilot education program funded by FDA's Office of Women's Health)

Want More Information?

Dairy Council of California
1101 National Drive, Suite B
Sacramento, CA 95834
http://www.dairycouncilofca.org/

National Osteoporosis Foundation
P.O. Box 96616
Washington, DC 20077-7456
http://www.nof.org/Osteoporosis and Related Bone Diseases~National Resource Center
(1-800) 624-BONE
TDD: (202) 223-0344

FDA Consumer magazine (September-October 1997)

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