Consuming three cups of dairy products each day should provide you with enough calcium. One cup of dairy is equal to one cup of milk, one cup of yogurt or 1.5 to 2.0 ounces of cheese (about the size of two dominoes):
- One cup fluid milk has 300 mg calcium.
- One cup plain yogurt has 488 mg calcium.
- One cup frozen yogurt has 175 mg calcium.
- Two ounces of cheddar cheese has 400 mg calcium.
- Two ounces of blue cheese has 300 mg calcium.
You can increase your dairy calcium intake a few ways:
- Add dry milk powder to soups and sauces.
- Drink milk as a beverage.
- Use low- or non-fat milk in smoothies.
- Eat low- or non-fat yogurt as a snack or for dessert.
- Top cooked vegetables with cheese.
- Add a slice of cheese to a sandwich.
You don't have to consume dairy products to get enough calcium. Vegans don't consume any form of animal products including milk, cheese or other dairy products (ovolactovegetarians can get calcium from dairy products). People with lactose intolerance can't digest milk sugar properly, and some people just don' t like dairy products. These people can get calcium from non-dairy sources. Green leafy vegetables, broccoli, whole sardines, soy and other legumes, and nuts:
- One cup raw kale has 90 mg calcium.
- One cup of pinto beans 80 mg calcium.
- Three ounces of canned salmon with bones has 180 mg calcium.
- One cup of tofu (soy) yogurt has 310 mg calcium.
- Three ounces of canned sardines has 330 mg calcium.
- One-half cup cooked turnip greens has 100 mg calcium.
- One cup of chopped broccoli has 43 mg calcium.
These recipes are made with healthy calcium-rich ingredients:
- Dairy-free almond-maple buttermilk pancakes are made with soy milk and almond meal.
- Low-fat broccoli soup is made with broccoli and non-fat milk.
- Vegan colcannon with kale is made with kale and soy milk.
- Easy to make cheese quesadillas are a calcium-rich snack for kids.
- Healthier peanut butter rice crispy treats can be made with calcium-fortifed rice cereal.
- Basic pinto beans can be served as a calcium and protein-rich side dish.
- Canned salmon (with the bones) can be used to make salmon patties.
You need vitamin D to absorb calcium. Your body makes it when your skin is exposed to sunlight. You need a few minutes of sun exposure on your face, arms or legs, about two days each week. Vitamin D doesn't occur in many foods. You can get the daily recommended amount of vitamin D by eating three ounces of salmon or mackerel, or you can get smaller amounts from egg yolks, beef liver and some mushrooms. Vitamin D is often added to dairy products, calcium supplements and foods that are calcium-fortifed.
Kitchin B, Morgan SL. "Not just calcium and vitamin D: other nutritional considerations in osteoporosis." Curr Rheumatol Rep. 2007 Apr;9(1):85-92.
Office of Dietary Supplements. "Dietary Supplement Factsheet - Calcium." Accessed September 1, 2011. http://ods.od.nih.gov/factsheets/calcium.
Office of Dietary Supplements. "Dietary Supplement Factsheet - Vitamin D." Accessed September 1, 2011. http://ods.od.nih.gov/factsheets/vitamind.
United States Department of Agriculture. "Food Groups: Dairy." Accessed September 1, 2011. http://www.choosemyplate.gov/foodgroups/dairy.html.
United States Department of Agriculture, National Nutrient Database for Standard Reference. Accessed September 01, 2011. http://www.nal.usda.gov/fnic/foodcomp/search/ National Nutrient Database for Standard Referencez