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Calcium and Vitamin D
Dairy products are the primary food
sources of calcium. Choose milk,
yogurt, cheeses, ice cream, or
products made or served with these
choices to fulfill your daily
requirement. Three servings of dairy
products per day should give you at
least 900 milligrams of calcium.
Green vegetables are another source.
A cup of broccoli, for example, has
about 136 milligrams of calcium.
Sunlight is one important source of
vitamin D, but when the sun isn't
shining, milk is also a good source
of vitamin D.
Milk and Dairy Products
There are many great snack and meal
items that contain calcium. With a
little planning and "know how," you
can make meals and snacks
calcium-rich!
* Milk...Milk...Milk...
Wouldn't a tall, cold glass of this
refreshing thirst quencher be great
right now? If you're concerned about
fat and calories, you can drink 1%
or skim milk. You can drink it
plain, or with a low/no-fat syrup or
flavoring, such as chocolate syrup,
vanilla extract, hazelnut flavoring,
cinnamon, etc.
* Cheese is another winner...
Again, you can choose the low/no fat
varieties. Use all different types
of cheese for sandwiches, bagels,
omelets, vegetable dishes, pasta
creations...or as a snack by itself!
* Puddings (prepared with milk)...
You can now purchase (or make your
own from a mix) a variety of flavors
with little or no fat. Rocky road,
butterscotch, vanilla, chocolate,
pistachio....Try them all!
* Yogurt...
Add fruit. Eat it plain. Add a
low/no fat sauce or syrup. No matter
how you choose to eat this
calcium-rich food, it remains a
quick, easy, and convenient choice.
It's also available in a variety of
flavors. Try
mocha-fudge-peppermint-swirl for the
more adventurous at heart, and
vanilla for the more traditional
yogurt snacker!
* Frozen yogurt (or fat free ice
cream)...
Everybody loves ice cream...And now,
without the unnecessary fat grams,
you can enjoy it more often! Mix
yogurt, milk, and fruit to create a
breakfast shake. Have a cone at
lunchtime or as a snack. A scoop or
two after dinner can be cool and
refreshing.
Other Sources of Calcium
Many foods you already buy and eat
may be "calcium-fortified". Try
calcium-fortified orange juice or
calcium-fortified cereal. Check food
labels to see if some of your other
favorite foods may be good sources
of calcium. By the way, you can also
take calcium supplements if you
think you may not be getting enough
from your diet.
Content Courtesy : www.osteo.org
Note : Information herein is
provided for informational purposes
only and is not a substitute for
professional medical advice. You
should not use this information for
diagnosing or treating a medical or
health condition. If you have or
suspect you have a medical problem,
promptly contact your professional
healthcare provider. Please consult
your healthcare provider before
beginning any course of
supplementation or treatment.
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