The cinnamon roll on the right is 500 calories. Our healthy breakfast platter is just 250 calories and contains more food!
Most over-sized baked goods found in so many coffee shops and bakeries can mean starting the day with too many calories not to mention a dose of fat and sugar. Big + Baked = Diet Mistake!! Most large pastries are well over 400 calories.
The healthy breakfast plate formula is 1 cup milk/nonfat yogurt, 1 serving whole grain and 1 cup fruit. Variations might include:
* oatmeal with skim milk, fruit
* yogurt with granola, fruit
* smoothie (skim milk, fruit) and whole grain toast
* small whole grain waffle with fruit and skim milk
* whole grain cereal, skim milk, fruit
January 11, 2009
January 06, 2009
Control Portions When Eating Out
* Share your meal, order a half portion, or order an appetizer as a main meal.
* Take-half or more of your meal home. You can even ask for your half-meal to be boxed up before you begin eating so you will not be tempted to eat more than you need. Stop eating when you begin to feel full. Focus on enjoyingthe setting and your friends or family for the rest of themeal.
* Avoid large beverages, such as “supersize” soft drinks.They have a large number of calories. Order the smallsize, choose a calorie-free beverage, or drink water with a slice of lemon.
* When traveling, bring along nutritious foods that will not spoil such as fresh fruit, small cans of fruit, peanut butter and jelly sandwiches, whole grain crackers, carrot sticks, air-popped popcorn and bottled water.
* When traveling, stop at fast-food restaurants that offer salads and sandwiches with lean meats and vegetables.
* Order the small burger with lettuce and tomato. Have water or nonfat milk with your meal instead of a soft drink. If you want french fries, order the small size.
* Remember the amount of calories you eat affects yourweight and health. Look at size of portions you eat.
Choosing nutritious foods and keeping portion sizes sensible may help you reach and stay at a healthy weight.
Resource: Department of Health and Human Services/NIH
* Take-half or more of your meal home. You can even ask for your half-meal to be boxed up before you begin eating so you will not be tempted to eat more than you need. Stop eating when you begin to feel full. Focus on enjoyingthe setting and your friends or family for the rest of themeal.
* Avoid large beverages, such as “supersize” soft drinks.They have a large number of calories. Order the smallsize, choose a calorie-free beverage, or drink water with a slice of lemon.
* When traveling, bring along nutritious foods that will not spoil such as fresh fruit, small cans of fruit, peanut butter and jelly sandwiches, whole grain crackers, carrot sticks, air-popped popcorn and bottled water.
* When traveling, stop at fast-food restaurants that offer salads and sandwiches with lean meats and vegetables.
* Order the small burger with lettuce and tomato. Have water or nonfat milk with your meal instead of a soft drink. If you want french fries, order the small size.
* Remember the amount of calories you eat affects yourweight and health. Look at size of portions you eat.
Choosing nutritious foods and keeping portion sizes sensible may help you reach and stay at a healthy weight.
Resource: Department of Health and Human Services/NIH
December 29, 2008
Organic Health Food
The interest in organic health food in modern society grows along with the strong emphasis on “going green”, the awareness of the dangers of pollution as well as the importance of preserving the earth. There are guidelines set for farmers and ranchers to have their products considered as organic health food. Thus, it is essential for them to understand the procedure of product labeling in order to understand what organic health food really is.
What will be Considered Organic Health Food?
The drive in increasing productivity has caused many farmers and ranchers choose the route of hormones, pesticides and other chemicals to have their cows grow bigger and their crop production grows larger. Luckily, there are still some individuals who prefer living off their land by using the traditional means instead of using the modern technology of farming and ranching. The foods produced by these traditional measures are considered as organic health food.
The obvious differences between the traditional technology and the modern one in farming and ranching are found in the process used to grow the crops and raise the cattle. In organic health food, you won’t find any pesticides used for ranching antibiotics and hormones to speed up growth. Instead, the farmers use other friendly methods, including ways to keep from polluting water sources as well as keeping the crops from being exposed to chemicals.
In growing organic health food, the farmers use natural fertilizers like manure in order to make their crops healthy. This way not only benefits the crops but also prevents the soil and water from becoming contaminated with chemicals from fertilizers and pesticides. What’s more, the farmers may also incorporate the use of natural pesticides, like using insects or birds to control the pest problem, or hand tilling as well as manually pulling weeds instead of using chemical weed control. Meanwhile, ranchers only use natural organic foods for their livestock that is allowed to graze in a more natural environment instead of being penned up.
To be labeled organic, organic health food should get the label of such from the FDA and needs to meet the stringent criteria of the Food and Drug Administration. They should perform such things in order to have the consumers ensured that the marked foods are truly organic as what they are advertised. With more and more farmers succeed to meet the consumer’s demand for organic products, now it’s time for us to enter the era of organic health food!
What will be Considered Organic Health Food?
The drive in increasing productivity has caused many farmers and ranchers choose the route of hormones, pesticides and other chemicals to have their cows grow bigger and their crop production grows larger. Luckily, there are still some individuals who prefer living off their land by using the traditional means instead of using the modern technology of farming and ranching. The foods produced by these traditional measures are considered as organic health food.
The obvious differences between the traditional technology and the modern one in farming and ranching are found in the process used to grow the crops and raise the cattle. In organic health food, you won’t find any pesticides used for ranching antibiotics and hormones to speed up growth. Instead, the farmers use other friendly methods, including ways to keep from polluting water sources as well as keeping the crops from being exposed to chemicals.
In growing organic health food, the farmers use natural fertilizers like manure in order to make their crops healthy. This way not only benefits the crops but also prevents the soil and water from becoming contaminated with chemicals from fertilizers and pesticides. What’s more, the farmers may also incorporate the use of natural pesticides, like using insects or birds to control the pest problem, or hand tilling as well as manually pulling weeds instead of using chemical weed control. Meanwhile, ranchers only use natural organic foods for their livestock that is allowed to graze in a more natural environment instead of being penned up.
To be labeled organic, organic health food should get the label of such from the FDA and needs to meet the stringent criteria of the Food and Drug Administration. They should perform such things in order to have the consumers ensured that the marked foods are truly organic as what they are advertised. With more and more farmers succeed to meet the consumer’s demand for organic products, now it’s time for us to enter the era of organic health food!
December 20, 2008
Vitamins
Vitamins (or VItal AMINes) are, as the name suggests, vital for good health. The primary source of vitamins is from our dieat, however due to the excessive processing of modern foods, which destroys or renders inactive many vitamins, plus the chronic problem of depleted soils, many people today are deficient on one or more vitamins, and many modern diseases can be either worsened, or even caused by vitamin deficiencies.
With the exception of Vitamin D, which is manufactured in response to sunlight, the vitamins are an essential part of the diet and play vitally important roles in controlling organ and body funtion.
Vitamin A ( Beta-carotene)
The B-Vitamins
Vitamin B1 (Thiamine)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic Acid)
Vitamin B6 (Pyridoxine)
Vitamin B12 (Cyanocobalamin)
Biotin
Folic Acid
Vitamin C (Ascorbic Acid)
Vitamin D (Calciferol)
Vitamin E (Tocopherol)
Vitamin K (Phylloquinone)
With the exception of Vitamin D, which is manufactured in response to sunlight, the vitamins are an essential part of the diet and play vitally important roles in controlling organ and body funtion.
Vitamin A ( Beta-carotene)
The B-Vitamins
Vitamin B1 (Thiamine)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic Acid)
Vitamin B6 (Pyridoxine)
Vitamin B12 (Cyanocobalamin)
Biotin
Folic Acid
Vitamin C (Ascorbic Acid)
Vitamin D (Calciferol)
Vitamin E (Tocopherol)
Vitamin K (Phylloquinone)
December 09, 2008
Hepatitis B
Hepatitis b is really contagious, especially if your children has no anti-hepa b vaccine. For adults, you can easily get Hepa b through sexual intercourse with an affected person.
If you think that you don't have any symptoms of hepa b, try to have a blood check. Try to undergo a hepatitis profile and if you are negative with HbsAg, Then you still have a chance to have have a shot of anti-hepa b vaccine.(3 shots)
Now if one of your family has hepa b and you want to prevent yourself and the rest of your family from getting it, then you have to follow these:
try to separate spoons, forks, drinking glass and plates of the affected person from the rest of your dinner stuffs. Because the virus is just in the body fluids of the affected person. It can be in the saliva, tears, blood, semen, and sweat of the a hepa b positive person. But if the patient recovers from it. everything goes back to normal.
Now, there is no cure for hepa b or let me say there is no medicine that is meant to cure it. because it is caused by a virus and not a bacteria or fungus. Just like chicken pox. The medicine that is generally given are just vitamins (jetefar, essentiale) for liver. that's why It is usually symptomatic way to help the affected person. For example, if the patient has a headache, They would give him analgesic or if the patient has fever he will be given paracetamol.
In addition in preventing this virus.You should try to avoid eating too much fatty food, too much alcohol intake, because it is not helping the liver at all. Because vaccine can't do anything to an affected person. So better have your children take those anti-hepa shots. It is very important
If you think that you don't have any symptoms of hepa b, try to have a blood check. Try to undergo a hepatitis profile and if you are negative with HbsAg, Then you still have a chance to have have a shot of anti-hepa b vaccine.(3 shots)
Now if one of your family has hepa b and you want to prevent yourself and the rest of your family from getting it, then you have to follow these:
try to separate spoons, forks, drinking glass and plates of the affected person from the rest of your dinner stuffs. Because the virus is just in the body fluids of the affected person. It can be in the saliva, tears, blood, semen, and sweat of the a hepa b positive person. But if the patient recovers from it. everything goes back to normal.
Now, there is no cure for hepa b or let me say there is no medicine that is meant to cure it. because it is caused by a virus and not a bacteria or fungus. Just like chicken pox. The medicine that is generally given are just vitamins (jetefar, essentiale) for liver. that's why It is usually symptomatic way to help the affected person. For example, if the patient has a headache, They would give him analgesic or if the patient has fever he will be given paracetamol.
In addition in preventing this virus.You should try to avoid eating too much fatty food, too much alcohol intake, because it is not helping the liver at all. Because vaccine can't do anything to an affected person. So better have your children take those anti-hepa shots. It is very important
December 02, 2008
Cancers
Besides being poorly understood by most, cancer - the "C" word, is perhaps the most feared of all medical diagnoses, not least because the modern medical establishment veils it in mystery and inaccessibility, largely to hide their own ignorance of its causes, prevention and (in most cases) the cure, which has been known at least for decades and probably for over a century.
It is this fear of the unknown, combined with the misplaced reverence given to cancer Doctors that leads many unwittingly to their deaths, usually at the hands of the very "treatments" they have received, rather than the cancer itself. Indeed, oncology is perhaps the only branch of medicine that in any way considers dead patients as "treatment successes", as their many hundreds of thousands of "cured but dead" victims would rightly attest - if only they could.
This curious (and, frankly ridiculous) epithet is given to those who have "successfully" undergone butchery, masquerading as treatment by these so-called "medics", and whose "treatment" has eliminated any detectable trace of cancer cells, usually by eliminating any detectable trace of life itself. The patient is thereby treated as a treatment "success", despite not being there to enjoy it.
This complete absurdity shows just how far modern medicine has strayed from the principles of Hippocrates they claim to follow.
What are cancers?
Oncologists (cancer Doctors) would have you believe that cancers are some myriad collection of loosely-related, locally specific disruptions to cell biology that, therefore require local treatment only.
Nothing could be further from the truth (although truth, as we have seen above, is a somewhat foreign concept in this most ineffective of medical specialities).
In fact, all cancers have the same origins and develop by the same process, for the same reasons. As this might suggest, It is merely a question of which part of the body is affected that decides which of the various cancers result.
Cell damage
Unbeknown to most of us, an immense battle rages continuously inside our bodies, of epic proportions. Every day, millions of cells are born, other millions die and massive numbers are damaged either in the course of their various functions or as a result of external influences. Like all finely-tuned machines, this damage must be repaired if the machine (that is you and me) is to carry on working properly, and various body systems have no other function but to carry out these repairs 24/7, 365 days a year.
Some toxins are more or less organ specific, e.g. alcohol will cause liver damage as the liver tries to remove it from the blood, and smoking predisposes to lung damage as the chemicals in the smoke are directly inhaled. Others, such as environmental toxins, water-born toxins (e.g. fluoride, chlorine, estrogen) and food-based toxins (e.g. sugar, aspartame, food additives) may have more generalised effects, following distribution throughout the body.
Studies show that our bodies (and even those of newborn babies) now contain hundreds of known cancer-causing chemicals, many of which didn't even exist 50 or 100 years ago.
Healthy healing response.
Wherever it happens, damage to cells causes a similar response. Stem cells in the blood join together to form a stem cell trophoblast, covering the injury site and preventing further damage. Further stem cells then begin to change into the appropriate type of cell to replace the damaged ones. Once the damaged cell is repaired or replaced, the trophoblast is dissolved by enzymes from the pancreas, along with various other co-factors, such as Vitamin B17, Vitamin C and Vitamin A, which help digest the trophoblast for excretion.
The failed healing response - cancers
When the body doesn't have the proper nutrients present, it can't make the proper trophoblast, enzymes or other compounds required in the healing process. The result is a poorly formed trophoblast, which keeps growing unchecked because of the lack of pancreatic enzymes and their co-factors (e.g. Vitamin B17).
Simply put, the body lacks the chemical "switch" required to turn off the healing process, and the various cancers are the result.
The role of parasites (and yeasts/fungi) in cancers.
Much discussion surrounds the role that parasites play in the developments of cancers. Our bodies are home to billions of bacteria, most of which help us with digestion etc, but some of which have little or no beneficial function. Normally, these are kept in check by the "good bacteria", but under certain conditions, the "bad guys" thrive, causing more cell damage, and even damaging the trophoblast itself.
Almost ALL cancers (well over 90%) occur in tissues close to storage vessels and ducts. It is the sugar-rich nature of these cells, along with the acidic, oxygen-poor environment caused by a high sugar, high animal-protein diet that provides an ideal breeding ground for yeasts, fungi and parasites. Once they start to grow, they branch out filaments, called mycelia, which grow like roots into the cells, damaging, feeding off of them and leaving behind toxic waste products (mycotoxins) and fermentation products that encourage more parasitic growth.
They even grow into the trophoblast cells, weakening and damaging them, and causing more trophoblast to be formed from the healing stem cells. The normal cells try to divide to fix the problem, but, in doing so, both "daughter cells" become damaged and mutated. This is how cancers turn healthy cells into tumour cells, consuming tissue.
ALL cancer patients have a parasite problem, which is fundamental to the continuation of the growth of their cancers.
There are, of course, other elements to the story, but this is the basic mechanism by which ALL cancers develop, spread and wreak their havoc. However, it should be remembered that very FEW patients with cancers actually die of their cancers, and MOST die of the so-called "treatments" that maim, burn and wreck their immune systems.
The real success story when dealing with cancers is the simple, effective cancer treatment program which was devised almost exactly 100 years ago and remains THE MOST EFFECTIVE way of treating cancers to this day - and it doesn't include the horrible effects of chemo, radio, or butchery.
It is this fear of the unknown, combined with the misplaced reverence given to cancer Doctors that leads many unwittingly to their deaths, usually at the hands of the very "treatments" they have received, rather than the cancer itself. Indeed, oncology is perhaps the only branch of medicine that in any way considers dead patients as "treatment successes", as their many hundreds of thousands of "cured but dead" victims would rightly attest - if only they could.
This curious (and, frankly ridiculous) epithet is given to those who have "successfully" undergone butchery, masquerading as treatment by these so-called "medics", and whose "treatment" has eliminated any detectable trace of cancer cells, usually by eliminating any detectable trace of life itself. The patient is thereby treated as a treatment "success", despite not being there to enjoy it.
This complete absurdity shows just how far modern medicine has strayed from the principles of Hippocrates they claim to follow.
What are cancers?
Oncologists (cancer Doctors) would have you believe that cancers are some myriad collection of loosely-related, locally specific disruptions to cell biology that, therefore require local treatment only.
Nothing could be further from the truth (although truth, as we have seen above, is a somewhat foreign concept in this most ineffective of medical specialities).
In fact, all cancers have the same origins and develop by the same process, for the same reasons. As this might suggest, It is merely a question of which part of the body is affected that decides which of the various cancers result.
Cell damage
Unbeknown to most of us, an immense battle rages continuously inside our bodies, of epic proportions. Every day, millions of cells are born, other millions die and massive numbers are damaged either in the course of their various functions or as a result of external influences. Like all finely-tuned machines, this damage must be repaired if the machine (that is you and me) is to carry on working properly, and various body systems have no other function but to carry out these repairs 24/7, 365 days a year.
Some toxins are more or less organ specific, e.g. alcohol will cause liver damage as the liver tries to remove it from the blood, and smoking predisposes to lung damage as the chemicals in the smoke are directly inhaled. Others, such as environmental toxins, water-born toxins (e.g. fluoride, chlorine, estrogen) and food-based toxins (e.g. sugar, aspartame, food additives) may have more generalised effects, following distribution throughout the body.
Studies show that our bodies (and even those of newborn babies) now contain hundreds of known cancer-causing chemicals, many of which didn't even exist 50 or 100 years ago.
Healthy healing response.
Wherever it happens, damage to cells causes a similar response. Stem cells in the blood join together to form a stem cell trophoblast, covering the injury site and preventing further damage. Further stem cells then begin to change into the appropriate type of cell to replace the damaged ones. Once the damaged cell is repaired or replaced, the trophoblast is dissolved by enzymes from the pancreas, along with various other co-factors, such as Vitamin B17, Vitamin C and Vitamin A, which help digest the trophoblast for excretion.
The failed healing response - cancers
When the body doesn't have the proper nutrients present, it can't make the proper trophoblast, enzymes or other compounds required in the healing process. The result is a poorly formed trophoblast, which keeps growing unchecked because of the lack of pancreatic enzymes and their co-factors (e.g. Vitamin B17).
Simply put, the body lacks the chemical "switch" required to turn off the healing process, and the various cancers are the result.
The role of parasites (and yeasts/fungi) in cancers.
Much discussion surrounds the role that parasites play in the developments of cancers. Our bodies are home to billions of bacteria, most of which help us with digestion etc, but some of which have little or no beneficial function. Normally, these are kept in check by the "good bacteria", but under certain conditions, the "bad guys" thrive, causing more cell damage, and even damaging the trophoblast itself.
Almost ALL cancers (well over 90%) occur in tissues close to storage vessels and ducts. It is the sugar-rich nature of these cells, along with the acidic, oxygen-poor environment caused by a high sugar, high animal-protein diet that provides an ideal breeding ground for yeasts, fungi and parasites. Once they start to grow, they branch out filaments, called mycelia, which grow like roots into the cells, damaging, feeding off of them and leaving behind toxic waste products (mycotoxins) and fermentation products that encourage more parasitic growth.
They even grow into the trophoblast cells, weakening and damaging them, and causing more trophoblast to be formed from the healing stem cells. The normal cells try to divide to fix the problem, but, in doing so, both "daughter cells" become damaged and mutated. This is how cancers turn healthy cells into tumour cells, consuming tissue.
ALL cancer patients have a parasite problem, which is fundamental to the continuation of the growth of their cancers.
There are, of course, other elements to the story, but this is the basic mechanism by which ALL cancers develop, spread and wreak their havoc. However, it should be remembered that very FEW patients with cancers actually die of their cancers, and MOST die of the so-called "treatments" that maim, burn and wreck their immune systems.
The real success story when dealing with cancers is the simple, effective cancer treatment program which was devised almost exactly 100 years ago and remains THE MOST EFFECTIVE way of treating cancers to this day - and it doesn't include the horrible effects of chemo, radio, or butchery.
November 23, 2008
Calcium and Vitamin D
What is calcium and vitamin D?
Calcium is one of the many minerals that you need to be healthy. Calcium is very important to ensure strong, healthy bones and teeth. It also helps muscles and nerves to work properly. In addition, calcium may help you to manage your weight and blood pressure, and play a role in preventing colon cancer. Vitamin D helps you to absorb and use calcium and has other health benefits.
How much calcium and vitamin D do I need?
Recommended Calcium Intake
--------------------------------------------------------------------------------
Age (Male and Female)
--------------------------------------------------------------------------------
0-6 months 210 mg/day
7-12 months 270 mg/day
1-3 years 500 mg/day
4-8 years 800 mg/day
9-18 years 1300 mg/day
19-50 years 1000 mg/day
Over 50 years 1200 mg/day
Recommended Vitamin D Intake
--------------------------------------------------------------------------------
Age (Male and Female)
--------------------------------------------------------------------------------
0-1 year 400 IU/day
1-50 years 200 IU/day
51-70 years 400 IU/day
Over 70 years 600 IU/day
Note:
People with osteoporosis may need more calcium and vitamin D. Check with your doctor.
What foods contain calcium?
Breastfeeding is the best way to meet your baby's calcium needs. Infant formula provides calcium for babies who cannot be breastfed.
Dairy foods are very high in calcium, especially milk, yogurt and cheese. Other good sources include calcium-enriched orange juice, rice beverages, and soy beverages. For more information, see Food Sources of Calcium below.
What foods contain vitamin D?
There are only a few food sources of vitamin D. Good sources of vitamin D are fortified foods and beverages like milk, soy drinks, and margarine. Check the labels on these foods. Fish, liver, and egg yolk are the only foods that naturally contain vitamin D.
If you do not eat vitamin D rich foods often, you may want to consider taking a vitamin D supplement. Most multiple vitamin supplements contain vitamin D. Breastfed babies under 1 year of age need 400 IU of vitamin D from a supplement each day. People over 50 need extra vitamin D and should take 400 IU from a supplement each day.
Food Sources of Vitamin D
--------------------------------------------------------------------------------
Food Serving Vitamin D (IU)
--------------------------------------------------------------------------------
Milk 1 cup 100
Fortified rice or soy beverage 1 cup 80
Fortified orange juice 1/2 cup 45
Fortified margarine 2 tsp 51
Egg yolk 1 25
Herring or trout, cooked 75 g 156
Mackerel, cooked 75 g 80
Salmon, Atlantic, cooked 75 g 225
Salmon, canned or cooked* 75 g 608
Sardines, Atlantic, canned 75 g 70
Sardines, Pacific, canned 75 g 360
Tuna, canned, light or white 75 g 41
Tuna, canned, yellowfin (albacore, ahi) 75 g 105
Tuna, skipjack, cooked 75 g 381
Tuna, bluefin, cooked 75 g 690
*includes Chinook, Coho, Humpback (pink), Sockeye
What if I do not eat dairy foods?
Every day, choose a variety of foods from the Food Sources of Calcium list below. Plan your food choices carefully. If you find it difficult to get the recommended amounts of calcium and vitamin D from foods, a combination of food sources and supplements is recommended.
Food Sources of Calcium
--------------------------------------------------------------------------------
Dairy Foods Serving calcium (mg)
Milk, with added calcium 1 cup 430
Milk, whole, 2%, 1% skim 1 cup 300
Milk, evaporated 1/2 cup 367
Cheese, hard 50 gm 360 (average)*
Processed cheese spread 4 Tbsp 348
Cheese, processed slices 50 gm 276
Cottage cheese, 1 or 2% 2 cups 310
Cottage cheese, <0.1% 2 cups 156
Yogurt, plain 3/4 cup 290 (average)*
Yogurt, fruit bottom 3/4 cup 233 (average)*
Frozen yogurt, soft serve 1 cup 218
Ice cream 1 cup 194
*calcium content varies, check label
Beans and Bean Products Serving calcium (mg)
Tofu, medium firm or firm, made with calcium sulphate 150 gm 347
Tofu, firm, made with calcium sulphate and magnesium chloride 150 gm 234
White beans 3/4 cup 119
Navy beans 3/4 cup 93
Black turtle beans 3/4 cup 75
Pinto beans, chickpeas 3/4 cup 58
Nuts and Seeds Portion calcium (mg)
Tahini (sesame seed butter) 2 Tbsp 130
Almonds, dry roast 1/4 cup 93
Almond butter 2 Tbsp 88
Sesame seed kernels, dried 1/4 cup 50
Meats, Fish, and Poultry Serving calcium (mg)
Sardines, Atlantic, canned with bones 75 gm 286
Sardines, Pacific, canned with bones 75 gm 180
Salmon, canned with bones 75 gm 208
Grains Serving calcium (mg)
Bannock 1 med 84
Oats, instant, regular, no sugar added 1 pouch 165
Non Dairy Drinks Serving calcium (mg)
Fortified rice or soy beverage 1 cup 319**
Orange juice fortified with calcium and vitamin D 1/2 cup 165
Regular soy beverage 1 cup 110
**added calcium sometimes settles at the bottom of the container; shake well before drinking
Vegetables (all measures for cooked vegetables) Serving calcium (mg)
Turnip greens 1/2 cup 104
Chinese cabbage/bok choy 1/2 cup 84
Okra, frozen 1/2 cup 65
Mustard greens 1/2 cup 55
Kale 1/2 cup 49
Chinese broccoli (gai lan) 1/2 cup 46
Rutabaga 1/2 cup 43
Broccoli 1/2 cup 33
Fruit Serving calcium (mg)
Orange 1 med 52
Other Serving calcium (mg)
Brown sugar 1 cup 198
Blackstrap molasses 1 Tbsp 179
Regular molasses 1 Tbsp 44
Asian Foods Serving calcium (mg)
Dried fish, smelt 35 gm 560
Soy bean curd slab, semisoft 100 gm 308
Daylily flower 100 gm 303
Sea cucumber, fresh 100 gm 285
Soy bean milk film, stick shape 100 gm 77
Seaweed, Wakame, raw 1/2 cup 63
Seaweed, dry (agar) 1/2 cup 50
Fat-choy, dried 1/4 cup 50
Soy bean milk film, dried 100 gm 48
Boiled bone soup 1/2 cup negligible
Calcium is one of the many minerals that you need to be healthy. Calcium is very important to ensure strong, healthy bones and teeth. It also helps muscles and nerves to work properly. In addition, calcium may help you to manage your weight and blood pressure, and play a role in preventing colon cancer. Vitamin D helps you to absorb and use calcium and has other health benefits.
How much calcium and vitamin D do I need?
Recommended Calcium Intake
--------------------------------------------------------------------------------
Age (Male and Female)
--------------------------------------------------------------------------------
0-6 months 210 mg/day
7-12 months 270 mg/day
1-3 years 500 mg/day
4-8 years 800 mg/day
9-18 years 1300 mg/day
19-50 years 1000 mg/day
Over 50 years 1200 mg/day
Recommended Vitamin D Intake
--------------------------------------------------------------------------------
Age (Male and Female)
--------------------------------------------------------------------------------
0-1 year 400 IU/day
1-50 years 200 IU/day
51-70 years 400 IU/day
Over 70 years 600 IU/day
Note:
People with osteoporosis may need more calcium and vitamin D. Check with your doctor.
What foods contain calcium?
Breastfeeding is the best way to meet your baby's calcium needs. Infant formula provides calcium for babies who cannot be breastfed.
Dairy foods are very high in calcium, especially milk, yogurt and cheese. Other good sources include calcium-enriched orange juice, rice beverages, and soy beverages. For more information, see Food Sources of Calcium below.
What foods contain vitamin D?
There are only a few food sources of vitamin D. Good sources of vitamin D are fortified foods and beverages like milk, soy drinks, and margarine. Check the labels on these foods. Fish, liver, and egg yolk are the only foods that naturally contain vitamin D.
If you do not eat vitamin D rich foods often, you may want to consider taking a vitamin D supplement. Most multiple vitamin supplements contain vitamin D. Breastfed babies under 1 year of age need 400 IU of vitamin D from a supplement each day. People over 50 need extra vitamin D and should take 400 IU from a supplement each day.
Food Sources of Vitamin D
--------------------------------------------------------------------------------
Food Serving Vitamin D (IU)
--------------------------------------------------------------------------------
Milk 1 cup 100
Fortified rice or soy beverage 1 cup 80
Fortified orange juice 1/2 cup 45
Fortified margarine 2 tsp 51
Egg yolk 1 25
Herring or trout, cooked 75 g 156
Mackerel, cooked 75 g 80
Salmon, Atlantic, cooked 75 g 225
Salmon, canned or cooked* 75 g 608
Sardines, Atlantic, canned 75 g 70
Sardines, Pacific, canned 75 g 360
Tuna, canned, light or white 75 g 41
Tuna, canned, yellowfin (albacore, ahi) 75 g 105
Tuna, skipjack, cooked 75 g 381
Tuna, bluefin, cooked 75 g 690
*includes Chinook, Coho, Humpback (pink), Sockeye
What if I do not eat dairy foods?
Every day, choose a variety of foods from the Food Sources of Calcium list below. Plan your food choices carefully. If you find it difficult to get the recommended amounts of calcium and vitamin D from foods, a combination of food sources and supplements is recommended.
Food Sources of Calcium
--------------------------------------------------------------------------------
Dairy Foods Serving calcium (mg)
Milk, with added calcium 1 cup 430
Milk, whole, 2%, 1% skim 1 cup 300
Milk, evaporated 1/2 cup 367
Cheese, hard 50 gm 360 (average)*
Processed cheese spread 4 Tbsp 348
Cheese, processed slices 50 gm 276
Cottage cheese, 1 or 2% 2 cups 310
Cottage cheese, <0.1% 2 cups 156
Yogurt, plain 3/4 cup 290 (average)*
Yogurt, fruit bottom 3/4 cup 233 (average)*
Frozen yogurt, soft serve 1 cup 218
Ice cream 1 cup 194
*calcium content varies, check label
Beans and Bean Products Serving calcium (mg)
Tofu, medium firm or firm, made with calcium sulphate 150 gm 347
Tofu, firm, made with calcium sulphate and magnesium chloride 150 gm 234
White beans 3/4 cup 119
Navy beans 3/4 cup 93
Black turtle beans 3/4 cup 75
Pinto beans, chickpeas 3/4 cup 58
Nuts and Seeds Portion calcium (mg)
Tahini (sesame seed butter) 2 Tbsp 130
Almonds, dry roast 1/4 cup 93
Almond butter 2 Tbsp 88
Sesame seed kernels, dried 1/4 cup 50
Meats, Fish, and Poultry Serving calcium (mg)
Sardines, Atlantic, canned with bones 75 gm 286
Sardines, Pacific, canned with bones 75 gm 180
Salmon, canned with bones 75 gm 208
Grains Serving calcium (mg)
Bannock 1 med 84
Oats, instant, regular, no sugar added 1 pouch 165
Non Dairy Drinks Serving calcium (mg)
Fortified rice or soy beverage 1 cup 319**
Orange juice fortified with calcium and vitamin D 1/2 cup 165
Regular soy beverage 1 cup 110
**added calcium sometimes settles at the bottom of the container; shake well before drinking
Vegetables (all measures for cooked vegetables) Serving calcium (mg)
Turnip greens 1/2 cup 104
Chinese cabbage/bok choy 1/2 cup 84
Okra, frozen 1/2 cup 65
Mustard greens 1/2 cup 55
Kale 1/2 cup 49
Chinese broccoli (gai lan) 1/2 cup 46
Rutabaga 1/2 cup 43
Broccoli 1/2 cup 33
Fruit Serving calcium (mg)
Orange 1 med 52
Other Serving calcium (mg)
Brown sugar 1 cup 198
Blackstrap molasses 1 Tbsp 179
Regular molasses 1 Tbsp 44
Asian Foods Serving calcium (mg)
Dried fish, smelt 35 gm 560
Soy bean curd slab, semisoft 100 gm 308
Daylily flower 100 gm 303
Sea cucumber, fresh 100 gm 285
Soy bean milk film, stick shape 100 gm 77
Seaweed, Wakame, raw 1/2 cup 63
Seaweed, dry (agar) 1/2 cup 50
Fat-choy, dried 1/4 cup 50
Soy bean milk film, dried 100 gm 48
Boiled bone soup 1/2 cup negligible
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