Patient & Family Guide. Calcium.

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1 Patient & Family Guide Calcium 2015

2 Calcium Your body needs calcium for strong bones and teeth, normal blood clotting and proper functioning of muscles, nerves, and the heart. Your calcium needs Age - gender Calcium needed (mg/day)* years - men & women 1000 mg years - men 1000 mg years - women 1200 mg 71 + years - men & women 1200 mg *This includes calcium from both food and supplements. Eat calcium-rich foods to help prevent Osteoporosis, a condition where bones become thin and brittle, and are more likely to break. 1

3 Excellent food sources of calcium About 300 mg calcium per serving: 1 cup (250 ml) milk (whole, 2%, 1%, skim, or chocolate) 1.5 ounces (50 grams) cheddar, swiss, or mozzarella cheese 1 cup yogurt 1/4 cup (50 ml) skim milk powder 1 cup macaroni and cheese, homemade 7 medium sardines with bones 1/2 small can salmon with bones 2 thick processed cheese slices 1/3 cup (85 ml) tofu, processed with calcium sulphate 1 cup soy beverage, almond milk, or rice milk, fortified with calcium 1 cup orange juice, enriched with calcium 2

4 Good food sources of calcium mg calcium per serving: 1 cup (250 ml) creamed cottage cheese 3 Tbsp (45 ml) Parmesan cheese 1/2 cup (125 ml) almonds 2 cups (500 ml) cooked broccoli 1 cup white or brown baked beans 1 1/2 cups (375 ml) creamed soup made with milk Tips to get more calcium into your diet Spread your calcium-rich foods throughout the day. Mix canned cream soups with milk. Try cocoa made with milk instead of water. Add cheese to soups, casseroles, sandwiches, burgers, and salads. Use yogurt as a topping for baked potatoes or as a vegetable dip. Prepare hot cereal with milk or add 1-2 tablespoons of skim milk powder before cooking. Add skim milk powder when preparing mashed potatoes, meat loaf, or homemade milkshakes, and in muffin, cake, and cookie recipes. 3

5 If you are lactose intolerant, try the following: Small amounts of milk with other foods Lactose-reduced milk Lacteeze or Lactaid tablets to break down the lactose in milk Firm cheese or yogurt or low lactose yogurt Veggie cheese slices fortified with calcium Rice hard cheese fortified with calcium Commercial supplements that are lactose-free Vitamin D Vitamin D is also important for absorbing calcium and healthy bones. Your vitamin D needs Age - men and women Up to age 70 Over age 71 Vitamin D needed (IU/day)* at least 600 IU at least 800 IU The main source of vitamin D in the diet is fatty fish, such as salmon, mackerel, herring, and sardines. Fortified drinks, such as milk, rice, and almond milks, and soy beverages, also contain calcium. They have about 100 IU of vitamin D in each cup. 4

6 Multivitamins usually contain vitamin D, as do some calcium supplements. When buying a vitamin D supplement, look for one that specifies vitamin D3. This is the active form of vitamin D. It comes in pill form, chewable, liquid, and drops. Choose the kind you like best. Canada s Food Guide recommends that everyone over age 50 should take a daily vitamin D supplement of 400 IU. Osteoporosis Canada Guidelines for vitamin D for individuals with diagnosed osteoporosis: Age Under 50 years Over 50 years Vitamin D needed (IU/day)* IU IU *Do not have more than 4000 IU (international units) daily from diet and supplements combined. For more information on calcium, vitamin D, and healthy eating, visit: 5

7 Notes: Looking for more health information? Contact your local public library for books, videos, magazines, and other resources. For more information go to Nova Scotia Health Authority promotes a smoke-free, vape-free, and scent-free environment. Please do not use perfumed products. Thank you! Nova Scotia Health Authority Prepared by: Food & Nutrition Services Designed by: Nova Scotia Health Authority, Central Zone Patient Education Team Printed by: Dalhousie University Print Centre The information in this brochure is for informational and educational purposes only. The information is not intended to be and does not constitute healthcare or medical advice. If you have any questions, please ask your healthcare provider. r. LC Updated July 2015 The information on in this pamphlet is to be updated every 3 years or as needed.

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