Calcium: Increasing your intake
by: Sherri Rule, RD, MGH
Dietitian
Calcium is an important mineral that is responsible for many different functions in our bodies, including building and maintaining our bones and teeth. If inadequate calcium is consumed, major health problems may occur. One health problem is Osteoporosis, a condition where bone mass is reduced, thereby causing fragile bones. During growth periods, if inadequate calcium is consumed, bone mass may not form as much as possible. When bone mass is reduced, the likelihood of bone fractures increases, especially in the elderly.
Other health problems that may result from inadequate calcium intake include muscle cramping and high blood pressure. Some studies suggest that adequate calcium intake may offer protection against high cholesterol, non-insulin dependent diabetes mellitus and colon and rectal cancer.
Calcium is important for people of all ages. The following is a list of suggestions describing how you can increase your calcium intake. If you have further questions, your physician or a dietitian may be of assistance. You may reach a dietitian at 225-3490.
Ways to Get More
Calcium
To keep up with your body's daily calcium needs, try:
• Drinking milk at dinner, or as a snack.
• Ordering low-fat milk at fast food restaurants.
• Munching on figs and almonds.
• Nibbling on cheese sticks.
• Snacking on yogurt.
• Dining on toasted cheese sandwiches and tomato soup or macaroni and cheese.
• Stirring ricotta or parmesan cheese into leftover spaghetti.
• Eating pizza for lunch or dinner.
• Adding refried beans and cheese to tacos.
• Stir-frying tofu, broccoli, and bok choy.
• Sprinkling cheese on soups, salads, veggies, potatoes, and pasta.
• Enjoying baked beans as a side dish.
• Eating a pudding cup with your lunch.
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