Post by Alena on Dec 27, 2006 13:19:50 GMT -5
From www.ediets.com/news/article.cfm?cmi=2310891&cid=1:
1. Nonfat milk: One cup of nonfat (skim milk or fat-free) milk provides 306 milligrams of calcium, is low in calories and loaded with essential vitamins and minerals, including vitamin D, which boosts the absorption of calcium. Instead of reaching for can of sugar-laden soda, try an ice-cold glass of chocolate-flavored milk.
2. Ricotta Cheese: One cup of part-skim ricotta cheese delivers 669 milligrams of calcium, more than either cottage cheese or milk. At 336 calories per cup, it’s still a great calcium choice. This fresh, soft, snowy-white cheese has a mild, slightly sweet flavor and is low in fat and sodium. Make lasagna, cheesecake and other desserts with it. It also makes a good substitute for cottage cheese, which has only 156 milligrams of calcium per cup.
3. Yogurt: Plain yogurt made with skim milk has 488 milligrams of calcium and 137 calories per 8-ounce serving. Top with fresh fruit, sweeten with a little honey and you’ve got a perfect afternoon snack.
4. Calcium-Fortified Soymilk: One 8-ounce glass of calcium-fortified soymilk contains approximately 300 milligrams of calcium and has 130 calories per cup, which is comparable to dairy milk. It’s also low in fat and is dairy-, lactose- and cholesterol-free. Pour soymilk on your breakfast cereal, make creamy soups with it, or enjoy a soothing cup of warm vanilla soymilk before bedtime.
5. Tofu: Easy to digest and high in protein, a one-half cup of firm tofu prepared with calcium sulfate and magnesium chloride (nigari) provides 253 milligrams of calcium and only 88 calories. Tofu contains little fat and sodium and no cholesterol. Add it to stir-fries, soup, noodle dishes and salads. Tofu has a bland flavor, but it absorbs flavors from other ingredients.
6. Spinach: One cup is of Popeye’s favorite cooked is only 41 calories and gives you 245 milligrams of bone-building calcium. Spinach is great in soups. You can mix it in a fresh salad for a light dinner. Other dark leafy greens such as kale, turnips, and collard greens are also high in calcium.
7. Sardines: A 3.75-ounce serving of canned sardines with bones gives you 191 calories and 351 milligrams of calcium. This tasty, little salt-water fish is a special ingredient in tangy pasta sauces. Use it to spice up spreads, dips and dressings. Salmon is also a good source of calcium.
For vegans, ovo-vegetarians, and people who are either lactose or dairy intolerant, I recommend reading up on alternative calcium sources whenever possible and stocking up on them. I drink a lot of soy milk and fortified orange juice plus eat plenty of spinach and tofu. In fact I put baby spinach in my sandwich wraps whenever possible.
~Alena
1. Nonfat milk: One cup of nonfat (skim milk or fat-free) milk provides 306 milligrams of calcium, is low in calories and loaded with essential vitamins and minerals, including vitamin D, which boosts the absorption of calcium. Instead of reaching for can of sugar-laden soda, try an ice-cold glass of chocolate-flavored milk.
2. Ricotta Cheese: One cup of part-skim ricotta cheese delivers 669 milligrams of calcium, more than either cottage cheese or milk. At 336 calories per cup, it’s still a great calcium choice. This fresh, soft, snowy-white cheese has a mild, slightly sweet flavor and is low in fat and sodium. Make lasagna, cheesecake and other desserts with it. It also makes a good substitute for cottage cheese, which has only 156 milligrams of calcium per cup.
3. Yogurt: Plain yogurt made with skim milk has 488 milligrams of calcium and 137 calories per 8-ounce serving. Top with fresh fruit, sweeten with a little honey and you’ve got a perfect afternoon snack.
4. Calcium-Fortified Soymilk: One 8-ounce glass of calcium-fortified soymilk contains approximately 300 milligrams of calcium and has 130 calories per cup, which is comparable to dairy milk. It’s also low in fat and is dairy-, lactose- and cholesterol-free. Pour soymilk on your breakfast cereal, make creamy soups with it, or enjoy a soothing cup of warm vanilla soymilk before bedtime.
5. Tofu: Easy to digest and high in protein, a one-half cup of firm tofu prepared with calcium sulfate and magnesium chloride (nigari) provides 253 milligrams of calcium and only 88 calories. Tofu contains little fat and sodium and no cholesterol. Add it to stir-fries, soup, noodle dishes and salads. Tofu has a bland flavor, but it absorbs flavors from other ingredients.
6. Spinach: One cup is of Popeye’s favorite cooked is only 41 calories and gives you 245 milligrams of bone-building calcium. Spinach is great in soups. You can mix it in a fresh salad for a light dinner. Other dark leafy greens such as kale, turnips, and collard greens are also high in calcium.
7. Sardines: A 3.75-ounce serving of canned sardines with bones gives you 191 calories and 351 milligrams of calcium. This tasty, little salt-water fish is a special ingredient in tangy pasta sauces. Use it to spice up spreads, dips and dressings. Salmon is also a good source of calcium.
For vegans, ovo-vegetarians, and people who are either lactose or dairy intolerant, I recommend reading up on alternative calcium sources whenever possible and stocking up on them. I drink a lot of soy milk and fortified orange juice plus eat plenty of spinach and tofu. In fact I put baby spinach in my sandwich wraps whenever possible.
~Alena