Calci-yum!

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August 7, 2013 by thehealthyheartcenter

Everyone has heard at one time or another that calcium builds healthy bones and teeth. During childhood and adolescence, your bones are working their hardest to become as strong as they can be. This is a critical time, as calcium stores begin to decrease as soon as early adulthood. That is why it important to get a head start on stocking up on calcium-rich foods at a young age. It is recommended that children consume 1,300 milligrams of calcium every day in order to prevent bone problems later on in life, such as osteoporosis. Luckily, there are many delicious foods loaded with calcium to choose from. Below is a list of foods to try for yourself:

  • 1 cup of low-fat yogurt: 450 mg
  • 1.5 oz of cheese: 450 mg
  • Fortified cereal: 200 — 1,000 mg
  • 1 cup of soy or almond milk: 360 mg
  • 1 cup of skim milk: 300 mg
  • 1/2 cup of tofu: 250 mg
  • 1/2 cup of spinach or other dark, leafy greens: 150 mg
  • 1/2 cup of beans: ~180 mg
  • 1/2 cup of canned salmon: 400 mg
  • 1/2 cup of fortified orange juice: 80 mg
  • 4 oz of ice cream: 120 mg

sources: http://kidshealth.org/parent/growth/feeding/calcium.html#

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Authors

Dr. Wali Gauvin

Kendra Fink RD CPT

Jessica Griffin: Intern

Julianna Yi: Intern

Marielle Mangano: Intern

Jackie Page: Intern

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