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Healthy Eating Tips - Calcium

Posted Aug 24 2008 1:33pm
Avoid problems with dairy. If the lactose in dairy products gives you gas (or worse), take lactase pills before eating dairy
Avoid unhealthy fats in dairy products. Pick the fat-free or low-fat option. Don't give up on your calcium!
Eat calcium-rich foods. Get 3 cups of fat free milk, or equivalent each day (3 cups milk = 4.5 oz cheese)
Get 1000mg calcium every day, even if you don't like dairy. Try calcium-fortified foods, soy, salmon, sardines, spinach, turnips, cowpeas, and white beans
Get 1000mg calcium every day. Dairy products are the best source. 1 cup milk=300mg, 2oz cheese=400mg, 8 oz yoghurt=400mg
Get more calcium. If you are under 18, or a woman over 45, increase your daily calcium to at least 1300 mg
Order low fat dairy at restaurants. Ask for low fat or non fat options when ordering milk, cheese, yoghurt ,and ice cream at restaurants
Plan your dairy. For a 2000 calorie menu plan, include 2-3 servings. Sample servings: 1 cup fat free milk, 1 cup yoghurt, 1.5 oz low fat cheese
Stick to your calcium goal. Ask yourself at dinner if you have had your daily servings of dairy. Add 1 or 2 servings to meet your goal
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