LIST OF HIGH CALCIUM FOODS

DAIRY SOURCES:

Food                                                   Amount                                   Calcium (mg)

Buttermilk                                           1 cup                                                  285

Chocolate milk                                  1 cup                                                  284

Low fat, 1% milk                                1 cup                                                  300

Low fat, 2% milk                                1 cup                                                  297

Skim milk                                             1 cup                                                  302

American cheese                              1 oz                                                     174

Cheddar cheese                                1 oz                                                     204

Colby cheese                                     1 oz                                                     194

Cottage, 2% low fat                          1 cup                                                   155

Monterrey cheese                             1 oz                                                     212

Mozzarella cheese                            1 oz                                                     207

Muenster cheese                              1 oz                                                      203

Ricotta, part skim                              ½ cup                                                  334

Swiss cheese                                    1 oz                                                      272

Yogurt, flavored                                 1 cup                                                   389

Ice cream                                            1 cup                                                    176

Pudding                                               ½ cup                                                  133

NON DAIRY SOURCES:

Food                                                   Amount                                   Calcium (mg)

Black Beans                                      1 cup                                           120

Navy Beans                                       1 cup                                           130

Fortified Cereal                                 1 cup                                           300

Fortified Orange Juice                    1 cup                                           300

Canned Salmon w/bones              3 oz                                             180

Canned Sardines w/bones            3 oz                                             382

Fortified Soy Milk                             1 cup                                           400

Almonds                                             ½ cup                                          184

Collard Greens (cooked)                1 cup                                           220

Turnip Greens (fresh)                      1 cup                                           267

Tips To Increase Calcium In Your Diet

1. Choose at least 2-3 servings of low fat dairy foods each day such as milk, cheese or yogurt, instead of relying on supplements.

2. Add nonfat dry milk powder to puddings, homemade cookies, breads or muffins, soups, gravy, casseroles and even a glass of milk. A single tablespoon of nonfat dry milk powder adds 52 mg of calcium, and 2-3 tablespoons can be added to most recipes.

3. Avoid foods high in oxalic acid such as spinach, rhubarb, chard, beet greens and sweet potatoes because they can block calcium absorption.

4. Limit your sodium and caffeine intake because excess amounts can increase calcium excretion.

5. Consume calcium sources throughout the day instead of all at once since your body can best handle about 500 mg at one time.

6. If you cannot meet your calcium requirements by diet, it may be necessary to take a calcium supplement. Consult your health care team for recommendations. 

Recipes

Tomato Basis Soup

• 8 ripe plum tomatoes or 1 16-oz can of tomatoes (drained)
• 1 medium onion chopped
• 1 tablespoon olive oil
• 2 cloves garlic, crushed
• 1 pinch ground red pepper
• 1 tablespoon chopped fresh basil or 1 teaspoon dried basil
• 2 cups skim or 1% milk
• Salt
• Freshly ground pepper

• Fresh basis leaves for garnish, optional

Directions:

In a large pot of boiling water, blanch the ripe tomatoes for 10 seconds. Transfer to colander; cool slightly. Peel off skin. Cut tomatoes in half; remove seeds and chop. In a medium saucepan cook the onion in olive oil over medium heat, stirring frequently, until golden brown, about 4 minutes. Add the garlic and cook 1 minute longer. Add the chopped tomatoes. Cook uncovered over medium heat for 20 minutes. (If using canned tomatoes, decrease cooking time to 10 minutes.) Spoon ¾ of mixture into food processor or blender container; puree until smooth.

Return to saucepan. Add red pepper, basil and milk to the soup. Heat until hot but do not boil. Season to taste with salt and pepper. Divide the soup into two warm bowls and serve immediately. Garnish with fresh basil leaves, if desired. Yields 4 cups. Makes 2 servings.

Nutritional facts:

220 calories, 11 gms protein, 28 gms carbohydrates, 8 gms fat, 300 mg calcium

Choco-licious Bread Pudding Muffins

Makes 12 servings

Ingredients:

• 1 ¾ cups of lowfat milk
• 3 large egg whites or eggs, beaten
• 2/3 cup granulated sugar
• 1 teaspoon vanilla
• 6 cups cubed (1/2-inch) cinnamon swirl or egg bread
• ½ cup mini semi sweet chocolate pieces

Directions:

1. Preheat oven to 350 degrees. In a medium bowl, combine milk, egg whites, sugar and vanilla; mix well. Stir in bread cubes and chocolate chips; mix well. Let stand at room temperature 10 minutes.

2. Spoon mixture into 12 paper-lined muffin cups. Bake for 30 minutes or until puffed and set. Serve warm, at room temperature or chilled. The snacks may be cooled, placed in an air-tight container and frozen up to one month before serving.

Nutrition facts:

 150 calories, 4 gms fat, 27 gms carbohydrate, 4 gms protein, 43 mg calcium

Recipes from: www.whymilk.com and www.nutritionexplorations.com

Mixed-Berry Lemon Surprise

Makes one serving

Ingredients:

• 1 cup lowfat milk

• ½ cup or one single-serving Mott’s Fruitsations

• 1 cup ice

• 2 tablespoons lemonade concentrate

Directions:

Mix all ingredients in blender. Cover and blend until smooth. Pour into glass and enjoy!

Nutrition facts:

 267 calories, 52 gms carbohydrate, 8 gms protein, 5 gms fat, 293 mg calcium

© 1979- 2006 DGD