Strong bones and teeth is something I take for granted. As I’m currently dairy and soya free and I’m breastfeeding I’ve started to become concerned about my calcium intake.
Calcium deficiency is more common if you;
- Are on a cows milk or a lactose free diet
- Have coeliac disease
- Have osteopporosis
- Are breastfeeding
- Are post menopause
I tick two of these and I can’t eat a lot of calcium fortified foods as they contain soya.
The British Dietetic Association has produced a really handy food fact sheet which tells you how many mg per day of calcium you need. It also relates this to stars. As a breastfeeding Mum I need 1250mg per day or 21 stars. This is compared to an adult who needs 700mg or 11 stars. The leaflet provides lists of common foods and how many stars they are worth.
I really need to start including more calcium in my diet and I need to be taking a supplement as with the limited foods I can eat I’m going to find it really hard to reach my daily target.
I had a look at the children’s daily requirements;
- Infants 525mg or 9 stars
- 1-3 350mg or 6 stars
- 4-6 450mg or 7 1/2 stars
- 7-10 550mg or 9 stars.
It’s quite easy for kids to hit their daily intake of calcium. For example;
- Milk all types (200ml) this includes calcium enriched milk alternatives so soya, oat, almond etc ****
- One tbsp of calcium fortified instant hot oat cereal (Readybrek) ***
- Calcium fortified cereals eg Rice Krispies * – **
- Orange juice 250ml *****
- Calcium fortified bread 1 slice ***
- White bread 2 slices **
- Wholemeal bread 2 slices *
- Cheese (hard) 30g ****
- Cheese triangle **
- Baked beans small tin ***
- Broccoli 2 sprigs *
- Spring greens *
- Spinach 120g ***
- Orange *
- Dried apricots (8) *
- Soya deset/yoghurt/custard (125g) **
- Yoghurt plain/fruit (150g) ****
- Custard 1 serving **
- Fromage frais (50g) *
- Milk chocolate (50g) **
Are you geting enough calcium?