Calcium
Calcium is important for strong bones and healthy teeth. The best source of calcium is dairy.
The Dietary Guidelines for Australians recommend most people consume 2-3 serves of dairy daily. Calcium needs may increase during pregnancy, whilst breastfeeding, and during teenage years.
A serve of dairy equals:
- 250ml of low fat milk
- 2 slices of cheese
- 200g carton of yoghurt
- 250ml of custard.
Soft cheeses like cottage cheese and ricotta do not count as a serve as they are relatively low in calcium.
Don’t like dairy? Try calcium-enriched soy milk, or fish with edible bones (e.g. sardines). Small amounts of calcium are also found in egg yolks, green leafy vegetables, almonds and sesame seeds.
Adults and children over the age of two should choose reduced fat dairy. However, reduced fat dairy should not be offered to children aged younger than two; they need the fat and vitamin A in full fat dairy for energy, development and growth.
Not having enough calcium in your diet can increase your risk of developing osteoporosis. Osteoporosis is a condition in which the bones lose calcium and become fragile. Adequate calcium in your diet plus regular physical activity can help build strong bones and reduce osteoporosis risk.
Easy ways to include more calcium in your diet
- Have a low fat smoothie, yoghurt, or cheese and biscuits as a snack
- Pour some custard over fruit
- Try yoghurt as a side dish with curries
- Enjoy salmon and green leafy vegetables for dinner
- Add low fat cheese to pancakes, omelettes, pasta and vegetable dishes
- Add low fat milk or skim milk powder to casseroles, soups and sauce
An Accredited Practising Dietitian can help you develop an eating plan that incorporates enough calcium for your individual needs.