Examples of Foods Containing Calcium

Calcium & Healthy Eating

University of Massachusetts Food Services

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Osteoporosis
Osteoporosis is a disease of the skeleton in which the amount of calcium present in the bones is slowly depleted until eventually the bones become brittle, prone to fracture and to developing pores. In other words, the bone loses density.
To obtain your peak bone density one will need to reach the daily recommended amount of calcium every year prior to and after thirty years of age. Refer to chart on back for examples of good sources of calcium.

The most readily absorbed Calcium supplement is Calcium-citrate-malate.
Calcium carbonate found in many supplements has a mid-level absorbency, and calcium gluconate is the worst absorbed supplement.
Avoid taking any calcium supplements that contain bone meal or dolomite. These supplements may contain mercury or arsenic.
Calcium is best absorbed when taken with food, and spread throughout the day. (If taken with foods high in Iron, the calcium absorption may decrease.)
If you feel you need a calcium supplement, contact the UHS Dietitian for an appointment (577-5312).

Calcium and Healthy Eating

ood Services
Worcester Dining Commons, 3rd floor
110 Stockbridge Road
University of Massachusetts
Amherst, MA 01003

Food
Mg of Calcium
Dairy Products
8 oz plain low fat yogurt
8 oz milk (assorted)
1 oz cheddar cheese
1 cup of cottage cheese
1/2 cup of ice cream
415
300
204
100
75 - 100
Vegetable Products
1/2 cup cooked broccoli
1 oz nuts
89
20 - 75
Animal Products
3 oz canned salmon w/bones
2 three inch sardines
w/bones
200
100
Combined Foods
1 cup Macaroni and Cheese
1 piece of Lasagna
1 Cheeseburger
1 slice of Pizza
362
250 - 364
182
116
Lactose Free Foods
8 oz Rice Dream
8 oz Soy Dream
300
300

Recommended Daily Intake of Calcium

Calcium Supplements

Food
Chocolate (1 oz.)
Baker's chocolate (1 oz.)
Weight control aids
Pain relief tablets
Cold/allergy remedies

Functions of Calcium

Lactose intolerance is the incapacity of an individual to digest large amounts of lactose (the sugar present in dairy products). The incapacity to digest lactose comes from the limited supply of lactase (enzyme that breaks down the lactose) in the small intestine for absorption. When there isn't enough lactase to break down the lactose, it can cause very uncomfortable symptoms such as cramping and bloating.

Tips on Preventing Osteoporosis

It is possible to reach your daily-recommended amounts of calcium (1200mg daily) without eating dairy products. Many nondairy foods are high in calcium. Green vegetables (broccoli and kale), and fish with soft, edible bones (salmon and sardines) are excellent sources of calcium.
The UMass Dining Commons offer milk alternatives in the form of Rice Dream (made from rice) and Soy Dream (made from soy bean). Both of these alternatives offer the same amount of calcium per serving as whole milk (300mg per 8oz).

Dairy Alternatives

Dianne Z. Sutherland, RD, LDN
Food Services
Worcester Dining Commons, 3rd floor
110 Stockbridge Road
University of Massachusetts
Amherst, MA 01003

Men: 11 - 24 yrs
1200mg of Calcium
Combined with 400IU of Vitamin D
Women: 11 - 24 yrs
1200mg of Calcium
Combined with 400IU of Vitamin D
* Vitamin D is needed in the absorption process of Calcium.
Dining Services
-Dining Services offers most of the food examples listed. Any individual on the meal plan can meet their daily recommended amounts of calcium simply by eating at any dining commons on campus.

Calcium is needed for:
· development of teeth and bones
· muscle contractions and relaxation
· transmission of nerve impulses
· regulation of heartbeat
· control and passage of fluid through
cell walls, and in the blood clotting
process

To prevent the development of Osteoporosis:
· Limit consumption of alcohol
· Don't smoke (interferes w/ the
body's use of calcium)
· Exercise and lift weights (stimulates
bone production and facilitates the
flow of calcium into bones)
· Consume daily-recommended amount
of calcium
· Limit consumption of caffeine to
only 3 caffeinated beverages per
day.
Consuming too much caffeine can
trigger calcium excretion.

Lactose Intolerance

Phone: (413)-545-2472
Fax: (413)-545-9673
Email: dietitian@mail.aux.umass.edu

www.aux.umass.edu/diningservices