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 milk||Pancakes with fruit and 200 g of natural yoghurt|
|Fruit smoothie or milkshake||125 g ricotta with raw vegetables (e.g. carrot, celery, capsicum)|
|200 g yoghurt||Oysters, prawns and mussels, dressed with yoghurt and lemon|
|2 slices grilled cheese on toast||Add skim milk powder or grated cheese to mashed potato, stews and casseroles as well as baked food|
|Fresh fruit salad with 300 g custard||Add parmesan cheese to pasta dishes|
|Breakfast cereal with 250 mL milk and fruit||Combine natural yoghurt with lemon zest, basil, mint or garlic as a salad dressing or drizzled over grilled meat skewers|
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) fat-reduced or regular milk, or soy beverage with added calcium||40 g cheddar cheese|
|200 g tub yoghurt||5 cups Asian green vegetables|
|125 g almonds (with skin) or 150 g without skin||100 g firm tofu|
|175 g cooked mussels||1 kg broccoli or 600 g green beans|
|approximately 6 oranges||1.5 lattes|
|150 g tinned red salmon (with bones)||100 g tinned sardines|
|200 mL buttermilk||125 g (dry weight) white beans|
|25 g Parmesan cheese||150 g dried figs|
Last Reviewed: 07/08/2015
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 July 2015)
2. Osteoporosis Australia [website]. Preventing osteoporosis - Calcium (updated 2015). Available at: http://www.osteoporosis.org.au/osteo_prevention_calcium.php (accessed 2009, Dec 21)
Osteoporosis: lowering risk
Find out how to lower your risk of osteoporosis by ensuring you get enough calcium in your diet, getting enough vitamin D and exercising.
Eating well in pregnancy
Eating a nutritious and varied diet in pregnancy is the best way of caring for yourself and your baby.
Dietary guidelines for healthy eating
The Australian Dietary Guidelines are designed to give you enough of the nutrients essential for good health and reduce your risk of some diseases.
Vitamins and nutritional supplements
Vitamins and nutritional supplements are intended to provide essential nutrients missing from the diet. Find out what vitamin and nutritional supplements are available.
Dietary fibre is a component of plant materials which is largely digested by bacteria in the large intestine. High-fibre diets can help with bowel problems, cholesterol and diabetes.