What are some non-dairy sources of calcium?

Non dairy Sources of Calcium to answer your question @els.baker ?
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Calcium is a challenging nutrient to get enough of in the Vegan diet. A meta-analysis of people on a Vegan diet diet show a slightly higher risk of bone fracture than non-vegans.
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In Australia it is recommended that adults <50 years old get 1000mg per day and 1300mg for >50 years old
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Some of the better Vegan sources of Calcium and approximate amounts are:
• 1 cup cooked greens 180-200mg
• 100g Hard tofu set with Calcium Sulfate 200-400mg
• 1 cup Calcium fortified alternative milk 250-300mg
• 1 cup Tempeh 185mg
• 1 cup Soybeans (Aka Edamame) 175mg
• 2Tbsp Almonds 110mg
• 2 Tbsp Tahini 130mg
• 1 cup Broccoli 60mg
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Chat to your Dietitian about whether you’re getting enough as supplements are sometimes needed ?

The Importance of Knowing the Calories in Your Ingredients

When it comes to preparing meals and snacks, knowing the calorie content of your ingredients is crucial for maintaining a healthy diet. Understanding how many calories are in the foods you consume can help you make more informed decisions about portion sizes and overall calorie intake. In this article, we will discuss the importance of knowing the calories in your ingredients, and provide examples to help you better understand how to track your calorie consumption.

Why it’s important to know the calories in your ingredients

Calories are a measure of the energy content in food, and consuming more calories than your body needs can lead to weight gain. By knowing the calorie content of the ingredients you use in your meals, you can better control your calorie intake and make adjustments as needed to meet your dietary goals. For example, if you are looking to lose weight, being aware of the calorie content of your ingredients can help you create meals that are lower in calories and better support your weight loss efforts.

Understanding the calorie content of common ingredients

Many common ingredients used in cooking and baking have varying calorie counts. For example, 1 tablespoon of olive oil contains around 119 calories, while a medium avocado has approximately 234 calories. By knowing the calorie content of these ingredients, you can make informed decisions about how much to include in your recipes. For example, if you are trying to reduce your calorie intake, you may choose to use a smaller amount of olive oil in a dish, or opt for a lower calorie alternative to avocado.

Tracking the calories in your ingredients

One way to track the calories in your ingredients is to use a food journal or a calorie tracking app. These tools can help you keep track of the calorie content of the foods you eat throughout the day, making it easier to stay within your calorie goals. By recording the ingredients you use in your meals and snacks, you can get a better understanding of where your calories are coming from and make adjustments as needed.

In conclusion, knowing the calorie content of your ingredients is essential for maintaining a healthy diet and achieving your dietary goals. By understanding the calorie content of common ingredients, tracking your calorie intake, and making informed decisions about portion sizes, you can better control your calorie intake and support your overall health and well-being.

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