MEN AND WOMEN OVER 50 ESPECIALLY NEED TO BE AWARE OF CALCIUM SOURCES IN THEIR DIET. CALCIUM ADULT DAILY REQUIREMENT (DRI):
1000 mg (≤age 50)
1200 mg (>age 50)
Maybe you are tired of milk or just want to try something new. Either way, these tips can help you to build your bones while adding some variety to your diet.
Switch from regular fruit juice to a calcium-fortified juice, but watch your serving size. The calories from juice can add up fast!
Mix 1 quart of milk with 1 cup (C) of dry milk powder. Use just as you would regular milk.
Make a fruit dip using 8 ounces of vanilla yogurt, 2 tablespoons (Tbsp) of sugar (or an equivalent amount of sugar replacement), a dash of cinnamon, 3 Tbsp of orange juice concentrate (make sure it is calcium fortified), and ¼ C shredded coconut.
If you have never tried tofu before, there is nothing to fear. The important thing is to make sure that you choose a product that is calcium-fortified. Tofu essentially has no taste, taking on the flavors of whatever other foods it is cooked with. You even can add silken tofu to a fruit smoothie or milk shake.
Choose frozen yogurt instead of ice cream.
Make salmon burgers, but not from boneless salmon—you actually want to consume the tiny bones. Also sardines (if you like them) can be eaten with whole grain crackers.
Use cottage cheese in place of ricotta cheese in your favorite recipes.
Reduced-fat or fat-free sour cream
Top your baked potatoes, tacos, etc with reduced-fat or fat-free sour cream.
Layer yogurt, fruit, and cereal in a dish or fluted glass. If you use plain yogurt, add a drizzle of honey.
Choose a bread that is fortified with calcium.
Add almonds to your favorite baked goods or eat them whole.
Better than milk
Add Carnation® Instant Breakfast or Ovaltine® to your milk.
Choose a calcium-fortified cereal, such as General Mills Total®.
Reduced-fat cheddar cheese
Top your chili, baked potatoes, casseroles, crackers, or tacos with reduced-fat cheddar cheese. Cabot® 50% Reduced Fat Cheddar contains 70 calories, 4.5 grams (g) of fat, 8 g of protein, 6% of your daily allowance for vitamin A, and 20% of your daily allowance for calcium in each ounce. For many other ways to incorporate this healthy source of protein and calcium into your diet, visit www.cabotcheese.com.