Amount of Calcium
Dairy & Soy products are calcium rich
Aim for 3 serves per day
Add a layer of spinach to your lasagna
½ cup of spinach (100g) = 50mg/ca.
Add chickpeas or other legumes to casseroles, curries or salads.
1 cup (200g) chickpeas = 90mg/ca
Snack on almonds throughout the day or add some to your breakfast cereal.
¼ cup (50g) almonds = 110mg/ca
Make a fresh orange juice
3 medium oranges = 105mg/ca
Look out for fortified orange juices to help boost your intake.
Choose Tahini as a dip and swap some of those crackers for broccoli florets
2 tablespoon (40g) Tahini = 130mg/ca
1/2 cup (60g) of broccoli = 18 mg/ca
Baked beans are a great breakfast alternative or add them to your taco filling or nachos
½ can (212g) baked beans = 72mg/ca
Add plain yogurt to soups or curries.
2 tablespoons low fat natural yogurt = 122mg of calcium
Have a reduced fat latte for morning tea
A medium latte made on reduced fat milk (400ml) = 506 mg /ca
Swap your toast for a bowl of cereal with milk for breakfast
250ml of reduced fat milk = 352 mg/ca
Look out for fortified cereals to help boost your intake.
Make a salmon salad for lunch or try a salmon, cream cheese and dill sandwich
100g of tinned red salmon = 220mg/ca
Make a fruit smoothie using strawberries, low fat yogurt and skim milk
1 cup strawberries (145g) = 19mg calcium
1 std tub plain low fat yogurt (200g) = 316mg/ca
1/2 glass reduced fat milk (125ml) = 176mg/ca
Add dried figs to your lunch box
6 dried figs = 160mg/ca
Use tofu instead of beef or chicken in stir-fry recipes or consider using tofu in salads or soups.
40g tofu = 128mg/ca