How much calcium do you need?
- 7 – 9 yrs...............................700 mg/day
- 10-12 yrs (boys)....................900 mg/day
- 10-12 yrs (girls)........1,200-1,400 mg/day
- 13-16 yrs.................1,200-1,400 mg/day
- 17-18 yrs............................1200 mg/day
- 19-49 yrs............................1000 mg/day
- 50+ yrs..................1,000 - 1,500 mg/day
Note: If you are pregnant or nursing or if your risk of osteoporosis is high, talk to your doctor about your calcium needs.Source: Osteoporosis Society of Canada
How much calcium are you getting? Calculate your daily intake from the chart of calcium-rich foods below.
Then add 300 mg for less obvious sources like bread, vegetables and water. For calcium-enriched foods, refer to manufacturers' labels.
Calcium Content
- Skim milk, 250 mL.........................320 mg
- Low-fat plain yogurt, 175 g.............415 mg
- Mozzarella cheese, 60 g..................321 mg
- Cheddar cheese, 52 g.....................378 mg
- Canned sardines in water, 2 oz........185 mg
- Cottage cheese, 2% lowfat, 125 mL...82 mg
Source: Health Canada, Canadian Nutrient File, 1997
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