As I was walking around the fitness expo at the Saddleback Memorial Half Marathon - 5K with my friend Teri, we happened upon the Orange Coast Women's Medical Group Booth. They had a great information packet called Bone Density. Things to ponder. How much calcium do you get a day? Is it enough? What foods have the most? I'm glad you asked. Here some tidbits from their pamphlet.
Recommended Daily Calcium Intake:
Age 11-24yrs................................................1300mg
Age 25-50yrs................................................1000mg
Age 50 to menopause.....................................1200mg
Pregnant & lactating women.............................1200-1500mg
Postmenopausal (on estrogen)..........................1000mg
Postmenopausal (not on estrogen)....................1500mg
Calcium Content of Food (mg)
1/2 cup - brocolli, cooked - (40)
1/2 cup - kale, cooked - (90)
1/2 cup - spinach, cooked - (122)
1 cup - beans (white, soy, black-eyed peas) - (160-210)
one (1) - orange - (55)
1 cup - orange juice w/ calcium - (350)
1/4 cup - salmon, canned, w/ bones - (100)
2 oz. - sardines, canned in water - (220)
1 oz. - Swiss cheese - (270)
3 oz. - tofu - (40-250)
1/2 cup - cottage cheese, low-fat - (70)
1 cup - soymilk, enriched - (200-400)
1 cup - low-fat ice cream or frozen yogurt - (150-300)
1 cup - low-fat or fat-free milk - (300-350)
1 cup - low-fat or fat-free plain yogurt - (350-400)
1 oz. - cheddar cheese - (210)
1/2 cup - canned tomatoes - (35)
3/4 cup - Total cereal - (1000)
1 packet - oatmeal, instant - (150)
1/4 cup - almonds, dry-roasted - (90)
1 cup - rhubarb, frozen or raw - (266)
two (2) - dried figs - (30)
one (1) - Viactive soft calcium chew - (500)
Well, that's all the interesting info for today. It's naptime.
Lana
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