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A Calcium -Rich Meal Plan

Posted Sep 13 2008 11:47pm

Nuts and seeds: Almonds and sesame seeds. 15 almomds contain 50mg calcium.

Dried fruit: Figs and Apricots.

Dark green leafy vegetables: Broccoli, mustard greens,chinese cabbage, spinach and other leafy vegetables. One cup spinach contains 100gm calcium and one cup of cooked broccoli contains 45mg.

Milk and milk products: Milk, yoghurt, cheese and buttermilk. One cup of milk provides around 295mg calcium, while 200gm yoghurt contains 340 mg

Soyabeans and soya products: Tofu, soya drinks, soya 'chunks' [ such as Nutrila, Ruchi ], Soya protein has an edge over animal protein , an excess intake of which results in aloss of calcium.

Fish: Fish with edible bones [sardines and salmon ] and shellfish [clams and oysters ]. Half a cup of canned salmon contains 190 mg of calcium.

Babies [1-4] age group: need 500gm per day.

Young children [5-10] age group: need 700-1200 mg. This is the age of growing skeletal tissue.

Adolescents and young adults [11-24]: need 1200- 1500mg.

Young and middle- aged women [25-50]: need 500-1000mg.

Pregnant and nursing mothers: need1200-1500mg. A developing baby needs more calcium from the mother's diet.

Postmenopausal women [ older than 50] : need1500mg.

So Calcium is very important in our diet.

A Calcium Rich Meal Plan


1 slice of toast and 1 egg OR 1 cup cereal and 1 cup milk OR 1 cup milk and 1 fruit[any] OR 1 roti and 1 cup grren leafy vegetables.


1 cup rice and 1 cup dal OR 1 cup rice and a portion[ 1cup] fish OR a portion of fish and 1 cup green salad or veggies OR 1 roti and green vegetables OR 2 cups of mixed vegetable soup.


5-10 almonds OR 1 fruit OR 1 cup milk OR 1 cup vegetable soup.


1 roti OR 1 cup rice and 1 cup dal and 1 cup green leafy vegetables OR 1 portion fish and 1 cup vegetables OR 1 cup milk and a 1 fruit OR 1 cup soup[veg] and 1 helping of any dessert.

Courtesy..Nutrition consultant

Calcium Rich Products are milk and milk products,dark green leafy vegetables,soya beans and soya products,fish,nuts ,dried fruit and seeds.

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