Calcium

One complaint/concern I often hear is about the lack of milk in the Thrive! healthy eating program. You can have Skim Milk with your Special K Protein Plus cereal, but don't drink the leftover milk! Also, drinking a glass of milk is not good either because Skim Milk contains 12g of sugar!

Some feel that if we don't drink milk we won't get the recommended amounts of calcium. Calcium is good for you. You body uses about 1% of its calcium supply for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling and hormonal secretion and the other 99% is used for bones and teeth. According to the government, the Recommended Daily Allowance of calcium for people 19-50 is 1,000mg/day.

If milk is not a foundational part of one's diet, can you get enough calcium? Yes! Milk is not the number one source of calcium; Greek yogurt has more calcium than milk. You can get calcium through the following foods:

Fibrous Carb

Artichokes

Asparagus          

Beets

Broccoli

Brussels sprouts

Cabbage

Cauliflower

Celery

Chives

Cucumbers

Eggplant

Green Onions

Greens Collard/Mustard/Turnip  

Kale

Lettuce

Mushrooms

Okra

Peppers

Radishes

Sauerkraut

Snow Peas

Spinach

Squash

Sugar Snap Peas

Turnip Greens

Water Chestnuts

Extreme Fiber Tortillas

Lean Proteins

Salmon, canned, pink

Low Fat Cottage Cheese

Natural Carb

Blackeyed Peas

Cowpeas

Corn

Lentils

Lima Beans

Navy Beans

Parsnips

Potatoes

Sweet Peas

Whole Wheat Bread

Balanced Foods

Almonds

Sesame Seeds

Flax Seeds

Brazil Nuts

Kidney Beans

Pinto Beans

Soy Beans

Condiments

Carrots

Onions

Tomatoes

Sour Cream

Fat Free Mozzarella Cheese

Fat Free Cheddar Cheese

Although milk contains a high percentage of calcium (30%), yogurts and cheese are higher. Salmon, low fat cottage cheese and Tofu are not far behind. You can get enough calcium if you eat healthy. In many cases, the higher the fat content, the lower the calcium so you may be getting more calcium than the average person who eats a fatty diet with milk!

Of course, you can have a glass of milk on a "cold" day. I do!

Skinny Jim

              

Food	Milligrams (mg) per serving	Percent DV*
Yogurt, plain, low fat, 8 ounces	415	42
Orange juice, calcium-fortified, 6 ounces	378	38
Mozzarella, part skim, 1.5 ounces	333	33
Sardines, canned in oil, with bones, 3 ounces	324	32
Cheddar cheese, 1.5 ounces	306	31
Yogurt, fruit, low fat, 8 ounces	313-384	31-38
Milk, nonfat, 8 ounces**	296	30
Milk, reduced-fat (2% milk fat), 8 ounces	296	30
Milk, buttermilk, 8 ounces	280	28
Milk, whole (3.25% milk fat), 8 ounces	272	27
Tofu, firm, made with calcium sulfate, ½ cup***	253	25
Salmon, pink, canned, solids with bone, 3 ounces	181	18
Cottage cheese, 1% milk fat, 1 cup unpacked	138	14
Tofu, soft, made with calcium sulfate, ½ cup***	138	14
Pudding, chocolate, instant, made with 2% milk, ½ cup	127	13
Ready-to-eat cereal, calcium-fortified, 1 cup	100–1,000	10–100
Instant breakfast drink, various flavors and brands, powder prepared with water, 8 ounces	105–250	10–25
Frozen yogurt, vanilla, soft serve, ½ cup	103	10
Turnip greens, boiled, ½ cup	99	10
Kale, cooked, 1 cup	94	9
Kale, raw, 1 cup	90	9
Soy beverage, calcium-fortified, 8 ounces	80–500	8–50
Ice cream, vanilla, ½ cup	84	8
Chinese cabbage, raw, 1 cup	74	7
Tortilla, corn, ready-to-bake/fry, 1 medium	46	5
Tortilla, flour, ready-to-bake/fry, one 6" diameter	39	4
Sour cream, reduced fat, cultured, 2 tablespoons	32	3
Bread, white, 1 ounce	31	3
Broccoli, raw, ½ cup	21	2
Bread, whole-wheat, 1 slice	30	3
Cheese, cream, regular, 1 tablespoon	14	1