I need more calcium!

[goldilocks]

As it stands now, I only get calcium through my morning cereal with my Kashi Good Friends. I need to get at least one more serving of calcium in a day, but I am not a big milk/juice drinker. What do you do for calcium?

[This message has been edited by goldilocks (edited 05-15-2001).]

[emilycat]

Yogurt can be a great source of calcium -- the Light kind I buy has between 25 and 35% of the RDA. Also, calcium-fortified orange juice is a great source, especially since Vitamin C can help in the absorption of calcium.

[Leanne]

Viactive chocolate or caramel squares are yummy & have calcium plus some other stuff. I eat 1 or 2 a day & they curb my sweet tooth too! (You find them in the vitamin section of the grocery store.)

[funnybone]

Taking a "Tums" will give you calcium - even my Dr. mentioned this. Of course there are other foods such as salmon that are high in calcium, OJ (as mentioned), and a host of other non-dairy products.

[valeriek]

I buy the calcium fortified orange juice.

[MelissaAS]

Multivitamin for me- I usually only get one serving of calcium/day (morning cereal) since I don't like yogurt.

[KValley]

Hi goldilocks,

THere are many great sources of calcium beyond milk and other dairy products. For examples, all kinds of beans, especially navy beans, Great Northern beans, even baked and refried beans; any dark, leafy greens such as spinach and collard greens, bok choy; Veggies like broccoli; Nuts, almonds and sesame seeds in particular; Figs; Rhubarb; Soy-based products like tofu; even fish- Salmon and Halibut.

Looking for sources outside dairy products will also help in balancing the rest of your diet, as the foods listed above are powerhouses in many other nutrient areas.

[browneye]

I have the same problem, I don't care for yogurt OR milk...
For this reason, I have learned to add 1 oz slices of lowfat cheese to my diet- I eat very low fat otherwise, and the extra calcium, about 250-300 mg of it in a 1 oz. slice, is worth the few fat grams.
I usually toss one slice on a sandwich or eat a piece of lowfat string-cheese along with an apple for a snack, or sprinkle some into a burrito.
Trader Joe's has some wonderful tasting lowfat cheeses and Yogurt cheeses that are so nice.
Also nonfat cottage cheese pancakes for breakfast! Heidi's brand cottage cheese pancake mix is wonderful, and you can make them ahead, then put a few in the freezer, microwave them in the am before work..spread with a little apple butter or fruit spread. YUM. I make them with egg beaters.

[goldilocks]

browneye, i am walking distance to trader joes. please tell me which cheeses there are your favorites. also (dumb question), how do you measure out 1 oz of cheese, if it's not prepackaged like string cheese, etc? your pancakes intrigue me as i have never seen this. sounds like something i would like. i'll be on the lookout.

[Curleytop]

Re: Trader Joe cheeses
Jarlsberg Lite Swiss-sliced
Cabot Cheddar 75% fat free (chunk)
Trader Joe fat free cheddar (not much flavor)
Trader Joe Jalapeno (very nice)
Yogurt cheese.(sliced or chunk)
Get a little diet scale. I am sure you can get them in a drug store. It measures in increments of ounces up to a pound. Very handy to have anyways.
I make a sandwich with the cheese, lettuce and tomato and you need no mayo or butter.

[food girl]

Ah calcium, one of my (many) favorite nutrients! As a dietitian this is one of the few things that I tell people to supplement in their diet. I usually recommend 600 mg. per day because most people eat cereal and milk and cheese. 600 mg in a supplement should get you up to the recommended 1000 mg. If you are postmenopausal you need 1200 mg per day. I like citrical (TM) because it is calcium citrate and is less likely to cause dreaded constipation! Tums are calcium carbonate which is cheap but may leave you a little "backed up". Tums is also an antacid and may actually inhibit calcium absorption because you need acid to absorb calcium.

Getting calcium from non-dairy sources can be hard. Yogurt, cheese, tofu, soy milk and fortified oj all have about 200 - 600 mg per serving. To get 200 mg calcium from beans or broccoli you would have to eat something like 4 cups and fiber binds with calcium...we won't go there right now http://www.cookinglight.com/bbs/smile.gif

Bravo for improving your diet!!

Lisa

[browneye]

Goldilocks:
I love the Trader Joe's lowfat (or reduced fat, whatever) cheddar, monterey jack, swiss, and also, their yummy yogurt cheese. It is just one kind of yogurt cheese, I think. Pale in color.
As far as how do you know it is an ounce: An ounce is about the size of your thumb from the second knuckle up. (very approximate) OR, say you take a block of cheese, and it says 8 ounces, I just divide it in half, then half the half, then one more time into eights, and so on....
String cheese is usually labeled what each piece weighs..
That Heidi's cottage cheese pancake mix is very good, HOWEVER, I have also made them myself, they are surprisingly easy and tasty. I didn't detect any difference between mine and the packaged variety.
-here is how:

Cottage Cheese Pancakes
Mix 1 cup flour, 1-2 Tblsp sugar (this depends on your personal taste, 1 tsp cinnamon together. Stir in 2 cups cottage cheese. (lowfat or nonfat is great) Add egg substitute to equal 2 eggs(I think that is 1/2 cup) or 2 eggs.
Stir well.
Batter will be thick. Preheat a nonstick griddle or frying pan to medium heat, 300-325. Spray with cooking spray. With 2 spoons, spread batter out until
until approximately 1/4" thick onto the griddle surface.
Cook pancakes until edges start to dry, approximately 4-5 minutes, then flip and cook 4-5 minutes. These will not fill full of holes like normal pancakes.
Serve with preserves, jam, apple butter, fruit spread or fresh fruit.

These are great! I make some on the weekends and heat up during the week. I have been known to carry them hot, in foil, spread with apple butter and eat them on an early morning flight to Denver!!! Much the envy of my fellow passengers who got UAL scambled eggs (?) with mystery meat.. http://www.cookinglight.com/bbs/biggrin.gif

[This message has been edited by browneye (edited 05-15-2001).]

[tobykitty]

I'm not as creative as the rest of you. I take a multivitamin and a calcium supplement everyday. Anything else is just bonus.

[This message has been edited by tobykitty (edited 05-16-2001).]

[Meg O'C]

I have really started making more of an effort when it comes to taking calcium in the last few months (I felt guilty lying to my doctor every year saying I was getting enough when I knew I wasn't)! I think I probably get more than necessary some days now as I take a multi-vitamin and a calcium supplement. I buy the calcium enriched OJ (usually have a glass every morning) and have some milk on my cereal (don't get much from this but every little bit counts). Also I seem to have some cheese and/or yogurt every day and I also treat myself occasionally to some fat-free chocolate pudding (again , this comes under the every little bit helps heading for justification).

[MaryB]

I have started drinking a glass of calcium-fortified soy milk, usually in the afternoon. I shop at Whole Foods and get the vanilla flavored store brand, but the Silk brand is good too. Milk was bothering my stomach, so I switched. It also seems to give my energy a little boost right about the time its waning!

[chefbec]

I take a calcium-magnesium supplement.

[Danielle]

Another vote for the Viactiv chews. They taste like candy! I also take a multi-vitamin and drink two hugs glasses of calcium-fortified orange juice every day.