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Calcium for Healthy Bones
For strong bones, every day children and adults need foods that contain calcium and exercise that involves weight-bearing physical activity. Walking is the simplest and safest method of building and maintaining healthy bones.
For healthy bones and to prevent Osteoporosis:
- Get enough calcium. Also include 400 i.u. of Vitamin D, the amount found in most multivitamins. This helps absorb calcium.
- Quit smoking, avoid excess alcohol, and caffeine; these cause calcium loss.
- Do weight-bearing exercise (eg walking, jogging, dancing) for 20 minutes at least three times a week.
Get sufficient calcium in food and vitamins.
| Ages 9-18 |
1300 mg |
| Ages 19-50 |
1000 mg |
| Ages 51 or older |
1500mg |
| If pregnant or breast-feeding women |
1500 mg |
| Ages 51-64 if taking estrogen |
1200 mg |
Calcium Content of Some Common Foods
| FOOD |
SERVING SIZE |
MILLIGRAMS |
| Plain, fat-free yogurt |
1 cup |
450 |
| Fruit yogurt |
1 cup |
315 |
| Frozen yogurt (fat free or low fat) |
½ cup |
105 |
| Milk (fat free or low fat) |
1 cup |
300 |
| American cheese |
2 ounces |
348 |
| Ricotta cheese, part skim |
½ cup |
337 |
| Cheddar cheese |
1 ½ ounces |
305 |
| Mozzarella cheese, pt skim |
1 ounce |
207 |
| Cottage cheese 2% |
½ cup |
78 |
| Cottage cheese 1% |
½ cup |
69 |
| Pudding made with milk |
½ cup |
147-160 |
| Ice cream |
½ cup |
84 |
| Orange juice with added calcium |
1 cup |
300 |
| Tofu (with calcium sulfate) |
½ cup |
204 |
| Grilled cheese sandwich |
1 sandwich |
371 |
| Macaroni and cheese |
½ cup |
180 |
| Cheese pizza |
1 slice |
111-147 |
| Collards, frozen, boiled |
½ cup |
179 |
| Broccoli |
1 cup |
90 |
| Kale, boiled |
½ cup |
90 |
| Bok choy |
½ cup |
80 |
| Sesame seeds, whole, dried |
1 Tablespoon |
88 |
| Almonds, dry roasted |
1 ounce |
71 |
| English muffin, whole wheat |
1 |
175 |
| Waffle, homemade with milk |
7 in |
191 |
| French toast made with milk |
1 slice |
65 |
| White bread |
2 slices |
70 |
More on Bone Health
PDF of above information.
If you are uninsured and live in Washington State, you may qualify for FREE birth control under the State sponsored program called Take Charge. Teens do not need parent's permission. Call 800-770-4334 to find out if you qualify for Take Charge. Then you can apply for Take Charge at Cedar River Clinics.
Cedar River Clinics in Renton and Tacoma, WA make birth control and abortion accessible so that women may decide their futures.
www.CedarRiverClinics.org or 800-572-4223
www.Birth-Control-Comparison.info
June 8, 2011
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