Calcium-boosting ideas for your diet
Here are 12 ideas to help you increase your calcium intake. The recommended daily intake of calcium for adults and teenagers is between 1000 mg and 1300 mg, depending on your age and sex. Generally, between 3 and 5 serves of dairy each day should provide enough calcium to keep your bones strong and healthy.
| Ideas to increase your calcium intake | |
|---|---|
| 250 mL glass of ice-cold milk | Pancakes with fruit, jam and 200 g of yoghurt |
| Fruit smoothie or milkshake | 2 cheese slices with crackers |
| 200 g yoghurt or 300 g dairy dessert | 200 g frozen yoghurt |
| 2 slices grilled cheese on toast | Add skim milk powder or grated cheese to mashed potato, stews and casseroles as well as baked food |
| Chopped fruit with 300 g custard | Add parmesan cheese to pasta dishes |
| Breakfast cereal with 250 mL milk and fruit | Try 200 g plain yoghurt as a salad dressing, with added flavours such as mint or garlic |
Sources of calcium
Each of these items will provide 300 mg of calcium.
| Each of the following foods will provide 300 mg of calcium | |
|---|---|
| 250 mL (1 cup) milk | 40 g hard cheese |
| 200 g tub yoghurt | 5 cups Chinese vegetables |
| 150 g almonds | 200 g tofu set with calcium |
| 20 slices wholemeal bread | 1 kg broccoli |
| 6-8 oranges | 1.5 lattes |
| 150 g tinned red salmon (with bones) | 100 g tinned sardines |
Last Reviewed: 09 December 2009
- 1. National Health and Medical Research Council (NHMRC). Nutrient reference values for Australia and New Zealand including recommended dietary intakes (published 2006, endorsed by NHMRC 2005, September 9). Available at http://www.nhmrc.gov.au/publications/synopses/n35syn.htm (accessed 2009, Dec 21)
2. Osteoporosis Australia [website]. Preventing osteoporosis - Calcium (2007). Available at: http://www.osteoporosis.org.au/osteo_prevention_calcium.php (accessed 2009, Dec 21)
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