Milk Haters.

If you are not a milk drinker (which I know many of you are not).......

  there are plenty of other ways to get your daily Calcium needs.
Most individuals need about ~1200 mg Calcium a day.
When looking at a a nutrition label, Calcium is only given in a %. To convert it to milligrams multiply the percent by 10.  Ex: A container of yogurt might list 30% DV for calcium. To convert this to milligrams, multiply by 10, which equals 300mg of calcium for the yogurt. 
Here items (other than milk) that have Calcium in them:

  • Fruit juice fortified with calcium (watch the sugar content)
  • Low-fat or fat-free yogurt
  • String cheese snacks
  • Slices of cheese on sandwiches and crackers
  • Dark, leafy green vegetables such as kale, romaine lettuce, spinach, bok choy, or collard greens
  • Cereal (and some breads) fortified with calcium
  • Smoothie made with milk or non-fat yogurt
  • Flavored low-fat milk
  • Hot chocolate made with milk (or there are some powders that are fortified with calcium
  • Soy milk fortified with calcium
  • Soy nuts, almonds 
Calcium is important for many life cycle stages in helping build and keeping bones strong and healthy, so eat up!

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