A tall, frosty glass of milk may be a first thought on how to get some calcium into the diet, as well as the perfect companion to a piece of chocolate cake. But many alternatives can take the place of milk to provide a full day's worth of calcium. Move over milk and make way for these calcium-rich foods.
Alternatives to Cow's Milk
Milk isn't just for the cows anymore. "Milk" describes ground soybeans, almonds and rice that's made into an emulsion with oil and water. While 1 cup of 1 percent low-fat milk has 300 milligrams of calcium, 1 cup of low-fat soy milk offers 200 milligrams of calcium. One cup of rice milk contains 280 milligrams of calcium, and almond milk can have as much as 450 milligrams of calcium. While these alternatives add the extra calcium in, it's all the same to the bones that absorb it.
Other Dairy Items
Milk can be an unattractive calcium choice for those who are lactose-intolerant or don't like the taste of milk. Instead, other dairy items are an easier option to swallow. Cheese, yogurt and cottage cheese make great additions to recipes and meals or can be a high-calcium snack. There are 200 milligrams of calcium in 1 ounce of cheddar cheese and 143 milligrams of calcium in 1 ounce of mozzarella. One cup of yogurt can have as much as 400 milligrams of calcium.
Fortified Foods
Food manufacturers see the need for high-calcium options, so many different kinds of food have calcium added to them. Foods like orange juice, margarine and cereal bars all have calcium-added options available. Look for labels that claim at least "a good source of calcium" with 10 percent of the daily value for calcium per serving.
Supplements
If enough of the milk alternatives still don't make it into the daily diet, taking a calcium supplement is an option to fill the gap. Multivitamins typically contain some calcium. For optimal absorption, take a calcium supplement without other mineral-containing supplements and break up the dosage throughout the day. For example, take a 300-milligram calcium pill with breakfast, lunch and dinner to get close to the recommended dietary allowance for adults of 1,000 milligrams per day. Minerals like iron can compete with the absorption of calcium; thus take a multivitamin or mineral supplements at alternate times in the day.
References
- "American Dietetic Association's Complete Food and Nutrition Guide," Roberta Larson Duyff; 2006
- USDA National Nutrient Data Laboratory
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