Health knowledge made personal
Healthy Cooking Community
Join this community!
› Share page:
+ Add Blog to My Feeds
› View Profile
› Send a message
› Write on Whiteboard
More from this Member
Photos of Dharwad Ka Peda
Nestle Milkmaid Jelly Pudding
Cooking tips for Shellfish
Tips for Pasta
Banana- Pomegranate Smoothie
» View All
A Calcium -Rich Meal Plan
Posted Sep 13 2008 11:47pm
CALCIUM RICH PRODUCTS
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.
Calcium Rich Products are milk and milk products,dark green leafy vegetables,soya beans and soya products,fish,nuts ,dried fruit and seeds.
Post a comment
Write a comment:
The Basic Principles of a Whole food Diet
Quinoa with Roast Vegetables, Kalamata Olives, Black Beans and Feta Cheese
No-Tortilla Skinny Mexican Shrimp, Beans and Vegetable Cheese Enchilada
Vegetable, Fruit, and Cereal Intake and Risk of Idiopathic Pulmonary Fibrosis in Japan
Celebration Roast with Herb Gravy, Whipped Rosemary Potatoes, Melissa's Spanish Vegetable Soup with White Beans and Spinach
Use Fruits and Vegetables to Help Manage Your Weight
Adding Fruits and Vegetables to Your Kids’ Diet
Fall fruits and vegetables you should really try
Fall-Inspired Chop Salad with Maple-Mustard Vinaigrette (Or When Life Gives You Hickory Farms Cheese & Summer Sausage, Make Sala
Healthy Tuna Salad with Avocado, Goat Cheese and Beans
About Health Mavens
List of calcium rich foods
rice milk health
curry chicken recipes
stomach left side
stomach during pregnancy
stomach cramps diarrhea
Video Health Stories
Advertise With Us
See all the
latest blog posts.
Salmonella Nutrition Bars
Children Staph Infection
How to Reduce LDL
Life Expectancy Emphysema
Itchy Swollen Eyelids
Bone Density Medications
Causes of Swelling
Pregnancy Brown Discharge
Sore Neck Glands
Itchy Rash on Arms
Itchy Throat Cough
Pinched Nerve Neck Symptoms
Burning Sensation During Urination
Blood Clots During Period
Swollen Lymph Node Armpit
Causes of Lump
Causes of Itching
Swollen Lymph Nodes Groin
Signs of Pregnancy Before Missed Period
Causes of Rash
Coughing Up Phlegm
Enlarged Groin Lymph Nodes
Early Pregnancy Brown Discharge
Gillian Barre Syndrome
Sore Throat Body Aches
Symptoms of Swelling
Side Effects of Flu Shot
Find a Counselor
Wellsphere does not provide medical advice, diagnosis or treatment.
See additional information.
Copyright © 2013 Remedy Health Media, LLC. All Rights Reserved.