|Age||Adequate Intake (mg/day)|
|Birth – 6 months||210|
|Pregnancy and Lactation||1200|
Vegetable Omelet with Cheese
Low Fat Vanilla Yogurt
Coffee or Tea
Fresh Banana sliced Tomato, Lettuce and Mayo or Mustard
1 Grilled Cheese Sandwich
2.5 oz Chicken Breast
8 oz Low Fat Milk
Approximate Nutrition Analysis:
Calories: 2,000; Protein: 94g; Calcium: 1,560mg; Vitamin D: 10mcg (400 IU)
Stop! When you are on Calcium Rich Diet, don’t use following foods: • Avoid soft drinks. Consuming large quantities of soda raises phosphate levels in the blood, which can leach calcium from your bones and prevent the absorption of new calcium.
• A lower-sodium diet helps the body keep calcium, instead of losing it in urine. To follow a Lower-sodium diet, avoid the following foods: Salt added at the table, salted snack foods, pickles, canned soups and canned meats, processed meats, smoked or canned fish. The milligrams (mg) of sodium in a food product can be found on the Nutrition Facts label. In general, foods with more than 300mg sodium per serving may not fit into a lower-sodium meal plan.
• Reduce your intake of caffeine and alcohol. They all inhibit calcium absorption and should be used in moderation. Tips for increasing calcium intake and making a calcium rich diet • Stir 2 Tbsp non-fat dry milk powder into regular milk or your favorite beverage.
• Sprinkle sesame seeds over vegetables or salads. Sesame seeds are easy to include in all meals and are high in calcium.
• Whip up a breakfast drink of low fat milk, nonfat yogurt, fresh fruit, and some sweetener.
• Try calcium-fortified foods for breakfast. Some cereals, fruit juices and breads now come with calcium added to the ingredients.
• Make hot cereal or soups with milk instead of water.
• Use plain yogurt as a substitute for sour cream or mayonnaise in recipes or on a baked potato.
• Use canned salmon with bones in place of tuna in sandwich spreads, fillings or on a bagel.
• Top pasta with tomato sauce and 1/2 cup ricotta cheese or some part-skim mozzarella.
• Use broccoli, kale, okra and turnip greens regularly.
• Add Vitamin D rich foods in diet to increase absorption of calcium. What if I have lactose intolerance? If you have lactose intolerance (problems digesting milk and milk products), try these tips: • Yogurt
• Dark green leafy vegetables
• Calcium Fortified soy and almond milk
• Orange Juice
• Pinto Beans
• Lettuce greens
• Calcium fortified
• Beans (if tolerated)
• Blackstrap molasses
• Sesame Seeds
• Try Lactaid supplements or Lactaid-treated dairy products. What if I don’t like milk? Try these tips: • Use milk to make hot cocoa, hot cereals, and soups.
• Add powdered milk to foods such as casseroles, breads or muffins, puddings, or gravy.
• Use cottage cheese or plain yogurt on baked potatoes or in salad dressings.
• Use vanilla yogurt for fruit salad.
• Try flavored milk.
• For dessert, choose pudding, frozen yogurt, and yogurt.
• For a snack, try 8 to 12 ounces of a smoothie made with milk.
• Mix milk and orange juice and freeze in pop molds for a tasty cool treat. Connect here with WatchFit Expert Yumna Sadiq