Calcium is a bit of a controversial one- the recommendations about how much we n…
Calcium is a bit of a controversial one- the recommendations about how much we need vary between countries. The Australian recommendation is for between 1000-1300mg, the US recommend 1000mg daily and the UK recommend 700mg. The consensus is we do need it and we know that dairy and calcium fortified soy products are also very nutrient rich.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Overall aim for 2-4 serves of dairy or calcium fortified dairy alternatives each day. One serve is:
– 1 cup milk or milk calcium fortified dairy alternative (bear in mind that nut and rice milks are low in protein)
– 2 slices of cheese
– 200g yoghurt
– 1/2 cup of ricotta or cottage cheese
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are also some key plant based sources of calcium- some of the key ones are pictured here.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you can’t quite get enough in the speak to you doctor or dietitian about whether you need a calcium supplement. I am currently on a dairy free diet as our son has a cows milk allergy and I am breastfeeding. It can be tough to get in all the serves for enough calcium without dairy (and I don’t like soy yoghurt) so I’m taking a calcium supp to top me up! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Amounts of calcium are an approximate only and will obviously vary between brands and varieties.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#eatforhealth #healthytips #weightlossjourney #nutritioncoach #allfoodsfit #fuelyourbody #healthychoice #nutritionfacts #dietitian #eatsmart #nutritional #smartfood #healthytips #justeatrealfood #eatbetter #notadiet #healthychanges #calcium #dairy
