If you don’t eat dairy…

taste.com.au - - TASTE LIFE -

You can still meet your cal­cium re­quire­ments through other nutri­tious foods, but it’s es­sen­tial to make smart choices. Here’s how…

Milk sub­sti­tutes Al­ways choose a milk sub­sti­tute that has been for­ti­fied with cal­cium, and prefer­ably with the same quan­tity as cow’s milk, about 300mg per 250ml. You do need to read the la­bels, as cal­cium con­tent varies con­sid­er­ably be­tween dif­fer­ent brands and some non-dairy milks aren’t for­ti­fied at all. Non-dairy sources Some other ex­cel­lent non-dairy sources in­clude canned salmon or sar­dines with bones, with 1 small tin pro­vid­ing ap­prox­i­mately 250mg cal­cium. Tofu is also a great choice with a 100g serve be­ing equiv­a­lent to a glass of milk, but it does need to be cal­cium set, so once again check the la­bel. Dark green veg­eta­bles such as bok choy, kale, pars­ley and broc­coli are also good sources, but you need to eat much larger quan­ti­ties to get the same ben­e­fit. The same ap­plies for al­monds and sesame seeds.

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