| Focus on Calcium |
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| Why are High Calcium Foods important? |
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High calcium foods are important for strong bones & teeth. Children and teenagers who are
growing, pregnant women and women who have reached menopause need to have extra calcium. Food
consumption studies indicate that Singaporeans, particularly women, are not consuming enough
calcium in their daily diet. Foods like milk products, fish with bones, dried beans and
some leafy green vegetables are good sources of calcium
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| How much calcium do you need daily? |
- Children: 500 - 700 mg
- Adults: 500 mg
- Pregnant women: 1200 mg
- Lactating women: 1200 mg
- Menopausal women: 1200 mg
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Here are some ways to get more calcium into your diet:
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» Drink a glass of low fat milk daily. One cup provides you with 300 mg of calcium.
» If you do not like milk, try yoghurt or low fat cheese.
» Two tablespoons of ikan bilis or 2 sardines gives you about 200 mg of calcium.
» You can also get calcium from beancurd, soya beans, and lentils. Include these as part
of your diet each day.
» Vegetables like spinach, kai lan and broccoli tops contain 20 - 150 mg per cup.
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High Calcium Foods
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Eat 2 to 3 servings daily
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Serving
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mg
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» Milk
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1 cup
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290
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» Yogurt
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1 carton
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350
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| Cheese, low fat
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1 oz.
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200
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| Ikan bilis
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2 tbsp.
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200
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| Sardines
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1 fish
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117
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| Tofu (beancurd)
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1 sm. square
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115
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| Dried soya beans
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1 cup
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390
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| Lentils
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1 cup
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230
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| Baked beans
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4 tbsp.
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40
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| Broccoli tops
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1 large stalk
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200
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| Kai Lan
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1 cup
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116
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| Spinach
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1 cup
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84
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| Ice cream
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1 scoop
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70
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