Calcium Meal Makeover Calcium Equivalency Chart Food Serving Live & Active Culture Yogurt (plain) Calcium-fortified OrangeJuice Size One cup One cup Calcium (mg) 450 mg 300 mg Milk (nonfat) Onecup 300 mg Chocolate milk 1% One cup 285 mg Swiss Cheese One ounce 270 mg Cheddar cheese Salmon(edible with bones) Frozen yogurt Turnip greens, cooked Dried figs Broccoli, cooked One ounce 3 ounces Vo cup Yo cup 3 Vo cup 205 mg 180 mg 155 mg 125 mg 80 mg 35 mg @ Source: The Food Processor. Esha Research 7.0, 1998 by Jodie Shield, M.Ed., RD, LD (NAPSA)—If youw’re like most people you know how importantit is to get enough calcium each day. How muchis enough? The good news is you don’t need an advanced degree or even a calculator to figure how much you need. By incorporating a few calcium-rich foods into your daily diet, you’re well on your way to meeting your calcium quota. The first step is to understand the guidelines for calcium intake by age group. The second J. Shield step is knowing how much calcium certain foods contain. Becomefamiliar with calcium-rich foods, like live and active culture yogurt, milk, cheese, salmon andbroccoli. If youre a woman between the ages of 19 and 50 you need 1,000mg of calcium per day. It’s easy to reach this quota by simply adding calcium-rich foods to your meal. Creative and convenient ways to add calcium: For breakfast, top a waffle with a % cup of live andactive culture yogurt (225 mg) Add % cup milk to coffee to makea “latte” (150 mg) Dietary Reference Intakes Age Group (years) Adequate Intake (mg/day) 1-3 500mg 48 800mg 9-18 1,300mg 19-50 1,000mg 51+ 1,200mg Source: Food and Nutrition Board, Institute of Medicine of the National Academy ofSciences @ For an afternoon snack, mix 1 cup plain yogurt with granola (450 mg) For lunch, have an open-face salmon salad sandwich on a whole grain muffin (180 mg) Mix 1 cup broccoli into a stir fry (70 mg) Few foods help deliver the calcium needed at every stage oflife better than yogurt. Some yogurts contain up to 35 percent of the Recommended Daily Intake (RDI) for calcium; most standard serv- ing sizes contain slightly more calcium than do equivalent servings of milk. Yogurt is available in a variety of flavors and fat levels. Because it comes in so manyflavors and varieties, yogurt can appeal to every member of the family. For additional information on calcium and yogurt visit www. aboutyogurt.com.
