Calcium

Jan in TX · 08-18-2004, 09:17 AM

I include lc milk,yogurt and cheese daily.Is this enough Calcium without taking a supplement for it? I take a multi vitamin daily

Firmingrojo · 08-18-2004, 11:19 AM

I believe you are meeting your daily requirements.............I take an extra calicium tablet a day regardless of my dairy intake due to the fact I have colon cancer in the family and was adviced to do so..............

Laura

Atkins_Nutritionist · 08-18-2004, 12:37 PM

Those are great choices of calcium-rich foods! You should always aim for at least 3 servings a day, and you are meeting this requirement with including yogurt, milk, and cheese. However, serving size is important to consider in order to determine if you are receiving adequate calcium. Women between the ages of 19-50 need 1,000 mg, those over 50 need 1200 mg a day.

Here is a list of great sources of calcium with the recommended serving sizes from the USDA to ensure you are meeting your requirement.
Food Serving Size Calcium (mg)
Yogurt, plain (fat free) 1 cup 490
Milk 1 cup 300
Swiss cheese 1 ounce 300
Cheddar cheese 1 ounce 270
Tofu, firm ½ cup 105
(processed with calcium sulfate)
Salmon, canned 3 ounce 205
(with edible bones)
Frozen yogurt ½ cup 270
Turnip greens, cooked ½ cup 100

So as long as you are eating those three foods in the recommended serving sizes, you should be consuming enough. It is up to you if you want to take a calcium supplement for 'insurance'!

Jan in TX · 08-18-2004, 02:26 PM

Thankyou

CarolynF · 08-18-2004, 04:17 PM

I was talking to my chiropractor the other day..and he said
that soda (the carbonation) was the worst thing you could drink
for your bones..as the system tries to balance the blood and
will leech out the calcium from your bones if someone is drinking too much soda..He also said that walking and weight bearing exercise are another key to healthy bones..LOL.

08-18-2004, 09:17 AM	#1
Jan in TX Way too much time on my hands! Join Date: Jan 2004 Posts: 17,976 Gallery: Jan in TX	Calcium I include lc milk,yogurt and cheese daily.Is this enough Calcium without taking a supplement for it? I take a multi vitamin daily

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08-18-2004, 11:19 AM	#2
Firmingrojo MAJOR LCF POSTER! Join Date: Aug 2004 Location: Texas Posts: 1,727 Gallery: Firmingrojo Stats: 215/170/150 WOE: Atkins Start Date: June 2003	I believe you are meeting your daily requirements.............I take an extra calicium tablet a day regardless of my dairy intake due to the fact I have colon cancer in the family and was adviced to do so.............. Laura

08-18-2004, 12:37 PM	#3
Atkins_Nutritionist Nutritionist Join Date: Aug 2004 Location: Atkins Health and Medical Information Services Posts: 684 Gallery: Atkins_Nutritionist	Those are great choices of calcium-rich foods! You should always aim for at least 3 servings a day, and you are meeting this requirement with including yogurt, milk, and cheese. However, serving size is important to consider in order to determine if you are receiving adequate calcium. Women between the ages of 19-50 need 1,000 mg, those over 50 need 1200 mg a day. Here is a list of great sources of calcium with the recommended serving sizes from the USDA to ensure you are meeting your requirement. Food Serving Size Calcium (mg) Yogurt, plain (fat free) 1 cup 490 Milk 1 cup 300 Swiss cheese 1 ounce 300 Cheddar cheese 1 ounce 270 Tofu, firm ½ cup 105 (processed with calcium sulfate) Salmon, canned 3 ounce 205 (with edible bones) Frozen yogurt ½ cup 270 Turnip greens, cooked ½ cup 100 So as long as you are eating those three foods in the recommended serving sizes, you should be consuming enough. It is up to you if you want to take a calcium supplement for 'insurance'!

08-18-2004, 02:26 PM	#4
Jan in TX Way too much time on my hands! Join Date: Jan 2004 Posts: 17,976 Gallery: Jan in TX	Thankyou

08-18-2004, 04:17 PM	#5
CarolynF Way too much time on my hands! Join Date: Jun 2002 Location: Kansas Posts: 20,098 Gallery: CarolynF Stats: 195/144/139 WOE: Eat Fat, Get Thin/I Can Make You Thin Start Date: January 2001	I was talking to my chiropractor the other day..and he said that soda (the carbonation) was the worst thing you could drink for your bones..as the system tries to balance the blood and will leech out the calcium from your bones if someone is drinking too much soda..He also said that walking and weight bearing exercise are another key to healthy bones..LOL.