Calcium is needed for cellular activity, building bones and have recently been raved to help weight loss. Moreover, a study(1) in 2009 suggested that calcium together with magnesium lower the risk of type 2 diabetes in some women.

Calcium rich foods are in this group.  Any foods related to milk products which contains calcium.  Some milk products such as butter or cream do not have calcium.  When choosing milk products consider the lowfat version always. 

The most common calcium rich milk products are milk, yogurt, and cheese.  If you choose not to consume low fat versions, consider adding to your calorie calculations of fat.  If sweetened add to your calculations of carbohydrates.

In todays market, many products have been fortified such as soy beverages, orange juice and even cereal.  Lactose-free milk is also available.  Click on USDA List of Calcium Content Foods for more information.

Good dairy choices would be yogurt, soy milk, sugar free ice cream or soy ice cream, lowfat milk, lowfat cheeses such as goat cheese, parmesan, and swiss cheese. Also, soft ricotta or cottage cheese

Bad dairy choices would be whole milk, ice cream, fatty cheese such as cheddar and monterrey.  Consume minimally.

To ensure you have enough calcium in your diet refer to the USDA my pyramid daily recommendation for milk consumption.

In summary, children 2 to 8 years old need at least 2 cups daily.  Ages above need 3 cups daily.

One cup equivalent in the milk group are 1 cup yogurt, 1 ½ ounces of natural cheese, 2 ounces of processed cheese, 1/3 cup shred cheese, ½ cup ricotta cheese, 2 cups cottage cheese, 1 cup pudding w/ milk, and 1 ½ cup ice cream or 1 scoop is equivalent to 1/3 cup milk.

For a free menu planner check out USDA to give you a better way to feed you and your family.

RECIPE
Goat Cheese Pizza

2 Slices of whole wheat english muffins
1/2 tsp olive oil
1 Tbsp favorite tomato sauce
2 ounces goat cheese

Preheat toaster oven to 350 degrees fahrenheit. Brush olive oil onto each whole wheat english muffins. Slather 1 Tbsp tomato sauce on each one then top with 1 ounce of goat cheese on each muffin.  Cook for 11-13 minutes in toaster or convection oven.

Nutrition information per one serving:
Calories 157.8 ;Total Fat 7.9 g;Saturated Fat 4.4 g;Polyunsaturated Fat 0.5 g;Monounsaturated Fat 2.4 g;Cholesterol 13.0 mg; Sodium 316.8 mg;Potassium 133.6 mg;Total Carbohydrate 14.7 g;Dietary Fiber 2.4 g;Sugars 0.3 g;Protein 8.4 g.

Nutrient content:Vitamin A 8.3 %;Vitamin B-12 0.9 %;Vitamin B-6 7.4 %;Vitamin C 5.5 %; Vitamin D 0.0 %;Vitamin E 2.5 %; Calcium 12.9 %;Copper 14.0 %;Folate 5.2 %; Iron 8.1 %;Magnesium 7.8 %;Manganese 32.6 %;Niacin 7.1 %;Pantothenic Acid     4.6 %;Phosphorus17.2 %;Riboflavin 9.9 %;Selenium 20.3 %;Thiamin 8.7 %; Zinc 5.5 %.

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Footnotes:
1.  Am J Clin Nutr 89: 1059-1067, 2009. First published February 18, 2009; doi:10.3945/ajcn.2008.27182
American Journal of Clinical Nutrition, doi:10.3945/ajcn.2008.27182
Vol. 89, No. 4, 1059-1067, April 2009



Dairy
This page was last updated: November 9, 2009
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