Suggestions on boosting calcium intake
Yes, I know, I could drink 3 glasses of milk a day, but frankly, I'm a calorie snob and I don't like drinking my calories. I'd rather eat food than drink a glass of milk.
I also take a multi-vitamin, but I'd rather be getting most of my calcium from food. I suppose maybe I could sprinkle some fat-free cheese on my food or something but truthfully I'm not a big fan of cheese. So I'm wondering what everyone here does to get your calcium without drinking milk? What are some calcium-rich foods that you eat? Thanks :) |
Tofu, surprisingly, is a fairly high calcium food. For under 100 cals, you can have 1/2 cup of plain yogurt with 1/3 c mooshed blackberries and a little splenda, and thats high calcium. I eat tons of broccoli and spinach, both of which are decent sources, broccoli especially so. My calcium is always higher on days when I have cereal and lt. vanilla soy milk for breakfast.
And if you find you're really low for that day, a cup of light vanilla soy milk is only 60 calories and has the same calcium as regular milk, so your inner calorie snob shouldn't complain too much. 2 laughing cow wedges (70 calories) have 16% of your calcium need for the day. Pair those with 2 fat free Ry-Crisp crackers (50 calories) for a very filling snack, and get 16% of your calcium to boot. |
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Thanks for the suggestions! |
Tums. When I am running low, according to my Dietpower calculations, I pop a couple of them.
here is a list of calcium equivalents I snagged off the Tums site CALCIUM EQUIVALENTS (each equals 300 mg of calcium) TUMSŪ E-X calcium supplement 1 tablet Milk 1 cup Yogurt (low-fat, nonfat) 1 cup Cheese, hard 1 1/2 ounces Ricotta cheese, part skim, regular 1/2 cup Cottage cheese 2 cups Powdered skim milk 1/4 cup Frozen yogurt, milk based 1 1/2 cups Pudding, low-fat, nonfat 1 cup Calcium-fortified soy milk 1 3/4 cups Calcium-fortified orange juice 1 cup Soy beans 1 3/4 cups Canned salmon with bones 5 ounces Sardines with bones 6 average-sized Tofu processed with calcium 6 ounces Broccoli, kale, okra, mustard greens 1 1/2 cups |
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Excellent idea and thanks for all of the other suggestions as well :) |
I just cube, cook in a pan with a little cooking spray, and throw it in a stir-fry, or put cubes in a soup (yum!). Or you can marinate it in your favorite asian marinade (I like ginger, orange, soy, sesame oil, and garlic) and grill or cook on a griddle/grill pan.
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Just FYI: Your body can only absorb 500mg of calicum at a time so space out your intake as you should be consuming either through foods or supplements 1,000-1,500mg a day. That's why I take the viactiv vanilla flavoured pills, they go down tasty and they are soooo convenient.
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Just check your package for the calcium in your tofu - depending on different processing methods, you can get more or less calcium in different brands.
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I'm an avid label-reader, so I'll be sure and check out all of the information. |
Thanks for everybody's suggestions!
Today I picked up some light chocolate soy milk which is absolutely DELICIOUS! I also bought some tofu and some reduced-fat string cheese snacks. Thanks again! |
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Calcium absorption gets tricky, doesn't it? (actually, I guess that's true of lots of nutrients).
I was so saddened to learn that caffeine may inhibit calcium absorption to some extent. So having my milk in my coffee doesn't necessarily help a lot! And vitamin D helps absorption (and which is why calcium supplements often include it!) |
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