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A high calcium diet is indicated for patients in order to prevent loss of bone that is over and above the naturally occuring bone loss due to aging or calcium deficiency.
DESCRIPTION
A high calcium intake is achieved by increasing servings of milk and dairy products and other foods containing appreciable amounts of calcium. Excessive amounts of fiber, protein, caffeine, alcohol and sodium may inhibit calcium absorption or increase excretion of calcium and should be limited. Weight-bearing exercises increase calcium retention and are encouraged (with your health care provider's approval).
BASIC INFORMATION
A high calcium diet has been found to increase retention of calcium in the bone. Several studies clearly show that a high calcium intake can hlep reduce the number of fractures that may occur. To achieve a high calcium diet, the adult regular diet can be followed with the addition of the suggestions below to boost calcium intake.
FOOD LISTS
All foods are allowed on this diet, in moderation. High calcium foods are listed below and should be added liberally to the diet. In addition, the suggestions below can also help increase calcium in the diet. In all instances, low-fat or non-fat dairy products may be used, particularly for weight-reducing purposes and to keep the amount of fat in the diet at recommended levels.
- Add 1/3 cup to 1/2 cup nonfat dry milk to recipes for pancakes, breads, mashed potatoes, scrambled eggs, puddings, cookies, cakes and other foods. The milk powder can be blended into the other dry ingredients (flour, sugar, etc.) or added along with the other water or liquid milk.
- Substitute yogurt for sour cream or mayonnaise in recipes, dips, dressings and toppings.
- Choose spinach, romaine and other dark-colored salad greens instead of iceberg lettuce.
- Use milk or buttermilk instead of water to reconstitute canned soups, dry cereal such as Cream of Wheat, instant mashed potatoes and salad dressing mixes.
- Pudding, frozen yogurt, ice milk and custard are all high in calcium.
- Double-strength milk is now appearing in grocery dairy cases; however, it can be made more cheaply by adding nonfat dry milk powder to the regular milk you buy. Blending in 1/3 cup dry milk per 1 cup liquid milk will double the calcium content and make the milk richer without altering the taste.
- Add milk or evaporated milk to coffee instead of cream. Or, for convenience, use nonfat dry milk powder rather than nondairy creamer.
- Mix lemon juice, a few drops of olive oil, crushed garlic and grated Parmesan cheese for a low calorie, high calcium salad dressing.
- Top casseroles, omelettes, toast, baked potatoes and steamed vegetables with a shredded cheddar, Swiss or mozzarella cheese for a calcium boost.
HIGH CALCIUM FOODS
(Use low-fat or nonfat products where available)
FOOD GROUPS FOODS Mg of CALCIUM Dairy Products Yogurt, 1 cup
Milk, 1 cup
Nonfat Dry Milk, 2 Tbsp
Ice Cream, 1 cup
Milkshakes, 10-11 oz.
Ice Milk, 1 cup
415-452 mg
280-347 mg
292 mg
150-230 mg
396-457 mg
88-137 mg
Meats, Meat Substitutes & Fish Clams, 3 1/2 oz.
Oysters, 3 1/2 oz.
Sardines w/bones, 3 1/2 oz.
Salmon w/bones, 3 1/2 oz.
Shrimp, 3 oz.
Tofu, 4 oz.
96 mg
94 mg
354 mg
325 mg
98 mg
108 mg
Legumes & Nuts Almonds, 1 oz.
Brazil Nuts, 1 oz.
Hazelnuts, 1 oz.
Beans, 1 cup, cooked
76 mg
56 mg
76 mg
90 mg
Cheeses Hard Cheese, 1 oz.
Ricotta, 1/2 cup
Brie, 1 oz.
Parmesan, 1 Tbsp
Cottage Cheese, 1/2 cup
188-272 mg
337 mg
52 mg
69 mg
68 mg
Vegetables BokChoy, cooked, 1/2 cup
Collard & Mustard Greens, 1/2 cup
Kale & Turnip Greens, 1/2 cup
Spinach, 1/2 cup
Broccoli, 1/2 cup
Okra, 1/2 cup
79 mg
74 mg
90 mg
122 mg
60 mg
90 mg
Fruits Orange, 1 medium
Papaya
56 mg
92 mg
Breads & Grains Enriched White, 2 slices
Enriched Wheat, 2 slices
English Muffin
Pancakes, 2
Waffle, 1
60 mg
60 mg
92 mg
72 mg
179 mg
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Mountain Rose Bulk Herbs
Mountain Rose Aromatherapy Oils
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Mountain Rose Herbs, Aromatherapy Oils F-L
Mountain Rose Herbs, Aromatherapy Oils M-P
Mountain Rose Herbs, Aromatherapy Oils Q-Z
Mountain Rose Herbs, Aromatherapy Oils: Oil Blends & Resins
Mountain Rose Herbs, Aromatherapy Oils: Diffusers, Nebulizers, & Burners
Mountain Rose Herbs, Aromatherapy Oils: Oil Kits
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