Click me
Transcript

Calcium calculator

Calcium calculator Most Australians don't get enough calcium in their diet, putting them at risk of osteoporosis. How does your diet stack up? Good sources of calcium: Milk 1 cup (250ml) calcium fortified - 520mg reduced fat - 367mg skim - 341mg full fat - 304mg Soy milk 1 cup (250ml) reduced fat - 367mg low fat - 367mg regular - 309mg Yoghurt per tub (200g) low fat natural - 488mg plain natural - 386mg Cheese per slice (12g) reduced fat - 2o9mg edam - 176mg cheddar - 160mg Broccoli (raw) 2 florets (45g) - 15mg Bok choy (raw) 1 cup (75g) - 65mg Lebanese cucumber 1 cup sliced (120g) - 68mg Silverbeet (cooked) 1/2 cup (100g) - 87mg Dried figs 6 figs (80g) - 160mg Dried apricots 6 apricots (45g) - 32mg Brazil nuts Almonds, with skin 10 nuts (35g) - 53mg 10 nuts (12g) - 30mg Pink salmon canned in spring water Sardines canned in spring water no added salt (90g) - 279mg Boiled egg medium size (55g) - 21mg Tofu (firm) per 260g - 832mg no added salt (90g) - 330mg Baked beans in tomato sauce 1/2 cup (120g) - 43mg Bread 1 slice (30g) wholemeal - 16mg mixed grain - 5mg Vanilla ice cream, reduced fat Tahini 1 scoop( 50g) - 48mg 1 tablespoon( 20g) - 66mg How much calcium do you need? It is recommended you eat 3 to 5 serves of calcium rich foods daily. Children Calcium RDI Age 1 to 3 years 4 to 8 735mg - 500mg - 700mg calcium 1 cup 2 florets 1 slice 70 g (skim) Teenagers Age 9 to 11 Calcium RDI > -1000mg - 1300mg 2 slices 1333mg 1 cup (soy) 2 medium 1 tub 6 pieces (wholemeal) calcium 12 to 18 10 pieces 2 florets 90 g 1 scoop Adults Women Calcium RDI Age 19+ 50+ - 1000mg - 1300mg -1100mg Breastfeeding - 1300mg Pregnant 1042mg 1 cup 1/2 tub 6 pieces 10 pieces 1 cup calcium 6 1 cup 90 g Men (skim) Age 19+ Calcium RDI - 1000mg - 1300mg 70+ Source: NUTTAB 2010 & http://www.osteoporosis.org.au/

Calcium calculator

shared by DanniX on Mar 22
11,671 views
11 shares
2 comments
Most Australian's don't eat enough calcium, putting them at risk of osteoporosis later in life. How does your diet stack up? Do you get enough calcium? Use our handy graphic to work out how much calci...

Category

Health
Did you work on this visual? Claim credit!

Get a Quote

Embed Code

For hosted site:

Click the code to copy

For wordpress.com:

Click the code to copy
Customize size