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About
Assessing Your Need for Calcium Supplements
1.
From the table below, select the calcium-rich foods you
ate
yesterday.
2. Record the number of servings of each food.
3. Total the number of servings.
4. Multiply this total by the number of mg of calcium per
serving (indicated).
5.
Add the results in each group to calculate your typical daily
calcium intake.
|
Calcium Rich Foods |
Usual Serving Size | # of Servings | mg of Ca/Serving | Total mg of Calcium |
|
-firm cheese (cheddar,edam, mozzarella) -macaroni & cheese (homemade) -milkshake |
-1x1x3
inch (50g)
-1 cup (250 mL)
-10 oz(300mL) |
x350 | ||
|
-skim milk powder -milk (any type) -yogurt (plain) |
-l/3cup(75mL)
-1 cup(250mL) -3/4cup(175mL) |
x300 | ||
|
-cheese slice -soft cheese -salmon (canned with bones) -sardines (canned with bones) -yogurt, fruit flavoured |
-2
slices
-1x1x3in (50g) -3 oz (90g) -11 small (2 oz; 60 g) -3/4 cup (175 mL) |
x250 | ||
|
-almonds -baked beans, soybeans, white beans -cheese pizza -pancakes, waffles, made with milk -pudding, made with milk -soup, made with milk -tofu, check label for calcium -yogurt, frozen |
-1/3 cup (75 ml) -1 cup (250ml)
-1/8 of 12" pizza -3 medium -1/2 cup (125 ml) -1 cup (250ml) - 3 oz (90g)
-l/2cup (125mL) |
x 150 | ||
|
-bok choy, kale, cooked -chickpeas -cottage cheese -ice cream, ice milk -parmesan cheese |
-1/2
cup (125 mL)
-1 cup(250mL) -l/2cup (125mL) -1 Tbsp(15 mL) |
x75 | ||
|
-bread -broccoli. cooked -kidney beans, lima beans, lentils -orange (fruit, not juice |
-2 slices -3/4 cup (175 ml) 1 cup (250ml) -1 medium |
x50 |
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