Dietitian Christa North prepared this calcium-rich sample menu to give you an idea of what a calcium-rich diet should look like.
An average women needs 1000 mg of calcium per day while women older than 50 need a little more – around 1200 mg per day. The best way to achieve this daily intake of calcium is from your diet by including at least 3 portions of dairy per day.
Breakfast |
Mid- Morning Snack |
Lunch |
Mid-Afternoon Snack |
Dinner |
| - 125ml milk (129mg calcium) - 1 cup cooked rolled oats (100mg calcium) - 4 dried figs (150mg calcium) * Use 250 ml skim/ fat free milk in hot drinks during the day (300 mg calcium) |
- 1 tablespoon almonds (40mg calcium) - Kiwifruit (25 mg calcium) - Orange (65 mg calcium) |
- 1/2 cup lentils (50 mg calcium) -100g chicken-1/2 cup broccoli (90 mg calcium)- 1/2 cup butternut (25 mg calcium) |
- 3/4 cup popped popcorn - 100 g yoghurt (120 mg calcium)- 1 cup Pawpaw (50 mg calcium)- 15 grams sunflower seeds (25 mg calcium) |
- 1 medium sweet potato (50 mg calcium) - 100g lean beef steak - 1/2 cup Bok Choy (75 mg calcium)- 1 cup tomatoes (87 mg calcium)- Salad- peppers, peppadews, rocket, radishes, 1/2 cup celery (30 mg calcium), 2 carrots (25mg calcium) |
* Meal plan provides 1500 mg of calcium
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