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TAMMYS128 Posts: 62
5/22/13 11:39 P

Wow thanks! I never thought almond milk or tofu could be so nutritious. Looks like I'll be trying to incorporate those into my diet as well. Thanks so much!!

ELENGIL SparkPoints: (33,053)
Fitness Minutes: (10,447)
Posts: 885
5/22/13 2:29 P

as MISSSVJS said, unsweetened almond milk (I use Silk brand unsweetened vanilla almond milk) contains 45% of your calcium in one cup, and only contains 30 calories. I drink one with breakfast and one with dinner and between that and the calcium from other foods, I can hit 100% every day.

MISSSVJS SparkPoints: (27,597)
Fitness Minutes: (28,847)
Posts: 1,201
5/22/13 1:20 P

Almond milk (unsweetened of course) actually has 50% more calcium than cow's milk - I use it to make smoothies.

SPARK_COACH_JEN Posts: 61,066
5/22/13 12:13 P

In addition to dairy, this article will give you other dairy-free sources of calcium:

www.sparkpeople.com/resource/nutrition_art
icles.asp?id=1061


Hope that helps!

Coach Jen

SONICB Posts: 4,340
5/22/13 12:08 P

If you can stand to eat tofu (I actually enjoy it!), it is a very good source of calcium! Or anything made from soybeans in general.

A lot of fruits & vegetables have a decent amount of calcium in them per serving, so including them in your diet will help you reach your fiber goals at the same time! Here's a list of them:
1.) www.buzzle.com/articles/vegetables-high-in
-calcium.html

2.) www.buzzle.com/articles/fruits-high-in-cal
cium.html


Edit: Formatting...

Edited by: SONICB at: 5/22/2013 (12:09)
TAMMYS128 Posts: 62
5/22/13 11:47 A

Two of my nutritional goals are to increase my fiber and calcium intake. I feel like I'm getting a hang of the fiber situation, because it's fairly straightforward: more veg, more fruit, wholemeal carbs and I'm pretty much good to go.

But calcium is such a puzzle for me! The nutritional guide suggests that I need at least 100mg a day, and although I've really been trying with the dairy products and other calcium-rich foods, I find myself always falling very far behind. Today I only had 7mg so far!! Does anyone know of any high calcium super foods that they could suggest?

Otherwise, do you think that calcium supplements would do the trick? I want to make sure my bones are healthy because I've started running, and I am really enjoying it!

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