Category: Calcium

Quick and Healthy Cottage Cheese Meal Ideas

December 10, 2024

Cottage cheese is a low calorie food that is high in calcium and protein. A good reason to include cottage cheese in your diet is to prevent osteoporosis since calcium helps to maintain strong, healthy bones.

Cottage cheese provides a quick, highly nutritious breakfast, lunch or snack. It has a mild flavor and creamy texture. Many brands offer a low fat variety. You can add your own flavors by adding herbs such as oregano, basil, onion or garlic granules.

Another important nutrient found in cottage cheese is selenium, an essential trace mineral that supports thyroid health.

Quick Cottage Cheese Meals

  • Cottage Cheese Raw Fruit Salad with Sliced Oranges, Apples or Pineapple
  • Cottage Cheese Raw Vegetable Salad with Raw Carrots, Peppers and Celery
  • Cottage Cheese Spread over Multigrain Crackers or Toasted English Muffin
  • Raw Vegetable Dip with Red, Green or Yellow Peppers

Healthy Snacks Rich in Calcium

December 6, 2024

Calcium is an essential mineral for healthy bones and teeth. Insufficient dietary calcium can lead to the development of osteopenia and osteoporosis.

Osteopenia is low bone mass vs osteoporosis, a disease that makes bones weak and prone to fractures. Osteopenia can lead to osteoporosis.

Your body doesn’t produce calcium. In order to support bone health, you must consume dietary sources to get sufficient calcium.

The best dietary sources of calcium are dairy, soft-boned fish, and green leafy vegetables. Certain fruits also contain calcium. Some of them are oranges, dried figs, apricots, bananas, papayas, and strawberries.

High Calcium Snacks

Glass of Dairy Milk or Almond Milk with Tofu Chocolate Cake

Glass of Plain Kefir or Strawberry Kefir

Sliced Pecorino Romano or Parmesan Cheese with Assorted Sliced Fruit

Low Fat Strawberry Cheesecake

Almonds

Tahini (Sesame Butter) spread on Multigrain Crackers with Assorted Fruit

Yogurt Topped with Fruit and Almonds

Cheddar Cheese with Sliced Oranges, Strawberries or Kiwis

Dried Figs and Apricots with Almonds

Daily Calcium Requirements

Your Daily Calcium Requirements are based on your age and sex.

MEN
19-50 years 1,00 mg
51-70 years 1,000 mg
71 and older 1,200 mg

WOMEN
19-50 years 1,000 mg
51 and older 1,200 mg

High Calcium Dinner Ideas for Strong Bones

December 5, 2024

Calcium intake is crucial for bone health. Insufficient dietary calcium can lead to the development of osteopenia and osteoporosis.

Osteopenia is low bone mass vs osteoporosis, a disease that makes bones weak and prone to fractures. Osteopenia can lead to osteoporosis.

Your body doesn’t produce calcium. In order to support bone health, you must consume dietary sources to get sufficient calcium.

The best dietary sources of calcium are dairy, soft-boned fish, and green leafy vegetables. Certain fruits also contain calcium. Some of them are oranges, dried figs, apricots, bananas, papayas, and strawberries.

High Calcium Dinner

Tofu and Vegetable Stir Fry: Sauteed Chopped Kale, Brocolli, Scallions, Mushrooms, and Garlic in Toasted Sesame Oil. Serve over Egg Noodles.

Dessert: Low Fat Strawberry Cheesecake or Tofu Chocolate Cake

Daily Calcium Requirements

Your Daily Calcium Requirements are based on your age and sex.

MEN
19-50 years 1,00 mg
51-70 years 1,000 mg
71 and older 1,200 mg

WOMEN
19-50 years 1,000 mg
51 and older 1,200 mg

High Calcium Lunch Ideas for Strong Bones

December 4, 2024

Calcium intake is crucial for bone health. Insufficient dietary calcium can lead to the development of osteopenia and osteoporosis.

Osteopenia is low bone mass vs osteoporosis, a disease that makes bones weak and prone to fractures. Osteopenia can lead to osteoporosis.

Your body doesn’t produce calcium. In order to support bone health, you must consume dietary sources to get sufficient calcium.

The best dietary sources of calcium are dairy, soft-boned fish, and green leafy vegetables. Certain fruits also contain calcium. Some of them are oranges, dried figs, apricots, bananas, papayas, and strawberries.

High Calcium Lunch

Green Leafy Salad Combo with Dices and Sauteed Spinach, Swiss Chard and Kale.

Canned Salmon Salad Sandwich with Sliced Tomatoes and Clover Sprouts.

Frozen Strawberry Yogurt Dessert or Strawberry Kefir

Daily Calcium Requirements

Your Daily Calcium Requirements are based on your age and sex.

MEN
19-50 years 1,00 mg
51-70 years 1,000 mg
71 and older 1,200 mg

WOMEN
19-50 years 1,000 mg
51 and older 1,200 mg

High Calcium Breakfast Ideas for Strong Bones

December 3, 2024

Your body doesn’t produce calcium. In order to support bone health, you must consume dietary sources to get sufficient calcium.

The best dietary sources of calcium are dairy, soft-boned fish, and green leafy vegetables. Certain fruits also contain calcium. Some of them are oranges, dried figs, apricots, bananas, papayas, and strawberries.

High Calcium Breakfast

Yogurt Fruit Salad containing 1 cup plain fat free Yogurt, slices of oranges, bananas, papayas and strawberries.

1 Cup Cooked Oatmeal cooked with milk or calcium-fortified plant milk.

1 Cup Orange Juice

Daily Calcium Requirements

Your Daily Calcium Requirements are based on your age and sex.

MEN
19-50 years 1,000 mg
51-70 years 1,000 mg
71 and older 1,200 mg

WOMEN
19-50 years 1,000 mg
51 and older 1,200 mg