The most recent Dietary Guidelines recommend 1300 milligrams of calcium for ages 9-18 and 1000 milligrams of calcium for ages 4-8. Most children do not get enough calcium in their diets. Most people reach their peak bone mass by their late twenties so investing in their bone mass now with adequate calcium intake and exercise can prevent osteoporosis, a disease that causes bones to become less dense and more prone to fractures, later on. Check out the chart below for foods that contain calcium.
FOOD CALCIUM CONTENT*
Milk, 8 oz, nonfat 302 mg
Yogurt, Plain, low fat 300 mg
Cheese, cheddar, 1 1/2 oz 306 mg
Milk, lactose reduced, 8 oz 300 mg
Cottage cheese, 2 cups, 1 % 276 mg
Orange juice, fortified with calcium, 6 oz 230 mg
Kale cooked, 1 cup 94 mg
Frozen yogurt, 1/2 cup 103 mg
Pudding, prepared, 1/2 cup 153 mg
Almonds, 1 cup sliced 243 mg
*mg=milligrams
FRUIT & OATMEAL SMOOTHIE
INGREDIENTS: ½ cup rolled oats 1 cup fat-free milk (traditional or lactose-free) ½ banana, ¼ cup strawberries, fresh or frozen, drop of vanilla flavoring, 3 ice cubes
DIRECTIONS: In blender, combine cooked oatmeal, banana, ¼ cup strawberries, vanilla, and ice cubes. Blend until smooth. Serve immediately with strawberry garnish if desired.
Calcium content: 300 mg
