3-A-Day: But Which Way?

Calcium, the most abundant mineral in the body, is found in some foods, added to others, available as a dietary supplement, and present in some medicines (such as antacids). What is the best mix of calcium-containing foods to help you reach your daily calcium goal?

Foods vary in their amounts of dietary calcium. Dairy foods are known to be high in calcium, but fortified foods such as orange juice or even some breakfast cereals are also a good source. Other foods that have moderate amounts, like dark leafy greens, beans and nuts, are an easy way to add extra calcium to your diet. Plus, these foods provide an array of other nutrients too!

Reaching Your Calcium Goal

• Aim for at least 3 servings of low-fat dairy every day
  
• Include dark green leafy vegetables like spinach, turnip and collard greens
  
• Snack on almonds
  
• Add navy or pinto beans to your salads, soups and stews
  
• Opt for calcium fortified versions of foods like breakfast cereal and orange juice
  

Sample Meal Plan:

Breakfast:

1 cup Cheerios, 93.2mg
½ cup skim milk, 153.7mg
4 oz Orange Juice with Calcium, 150mg

Snack:

¼ cup of almonds, 91.8mg

Lunch:

2 cups spinach salad, 209mg
¼ cup navy beans, 31mg
1 oz shredded cheddar cheese, 203.7mg
2 tbsp salad dressing, 5.7mg
1 cup low-fat fruit yogurt, 345mg

Snack:

½ cup cottage cheese, 144mg
¼ cup pineapple chunks, 8.7mg

Dinner:

3 oz baked salmon, 9.1mg
½ cup steamed broccoli topped with 2 tbsp shredded cheese, 157.3mg
½ cup brown rice, 8.7mg

Grand Total: 1410 mg calcium

If you find it difficult to fit in enough calcium in your diet you may benefit from a supplement. Ask your ShopRite pharmacist to see which supplement is right for you.

For more tips, information and healthy recipes, visit the health and wellness section of ShopRite.com