Calcium

Calcium is important for strong bones and healthy teeth.

The best source of calcium is dairy food. The Dietary Guidelines for Australians recommend 2-3 serves of dairy foods a day for most people. At certain times in life calcium needs increase for example during pregnancy, breastfeeding and teenage years. A serve is 250ml of low fat milk, 2 slices of cheese, 200g carton of yoghurt or 250ml of custard. Soft cheeses like cottage cheese and ricotta should not be counted as a serve as they are relatively low in calcium.

If you don't like dairy foods try soy milk with calcium added or fish with edible bones (eg salmon, sardines). Smaller amounts of calcium are also found in egg yolks, green leafy vegetables, almonds and sesame seeds.

Adults and children above 2 years of age should choose reduced fat dairy products. Reduced fat and skim milks should not be offered to children less than 2 years of age. This is because children need the fat and vitamin A in full fat dairy products for energy, development and growth.

Not having enough calcium in your diet can increase your risk of developing osteoporosis. Osteoporosis is a condition in which the bones lose calcium and become fragile. Adequate calcium in your diet plus regular physical activity can help build strong bones and reduce osteoporosis risk.

Here are some easy ideas on how to include more calcium in your diet:

• Have a low fat smoothie, yoghurt or cheese and biscuits as a delicious snack
• Pour some custard over fresh or tinned fruit
• Try yoghurt as a side dish with curries or yoghurt based dips
• Enjoy salmon and green leafy vegetables for dinner
• Add low fat cheese to pancakes, omelettes, pasta and vegetable dishes
• Add low fat milk or skim milk powder to casseroles, soups and sauces

An Accredited Practising Dietitian can help you develop an eating plan that incorporates enough calcium for your individual needs.