The recommendation for adults younger than age 50 is 1,000 mg of calcium a day, 1200 mg. for those older than 50.
So how do we quantify what we’re getting in our diet?
Mary Marshall, a registered dietician at Miami Valley Hospital, suggests you begin with a 24-hour diet recall.
“Write down everything that goes into your mouth from the time you wake up until the time you go to bed,” she explains. “That would include food, drinks, snacks.”
The next step is to add up the calcium you are getting from that daily diet. You’ll find the amounts on food labels and on web sites such as MyPyramid.gov.
Although when it comes to calcium, most of us immediately think of dairy products, Marshall says there are other good sources as well.
“Today there is a wide variety of supplemented products available such as fortified orange juice and cereal,” she says. “A lot of soy bean products like tofu or soy nuts and hummus contain calcium, and dark, leafy greens like spinach and kale pack quite a punch.”
Marshall believes most people should be able to get enough calcium just by making healthy diet choices.
“If a person is lactose intolerant or a vegan, they would probably need a supplement as well,” she adds.
Marshall, who says 99 percent of your body’s calcium is found in your bones and teeth, says the web sites can also create a personal profile that will identify whether you’re getting too much of something and what vitamins and minerals and calories you might be lacking.
“We always encourage people to get most of their nutrition from actual food because it provides your body with all of the additional trace elements, vitamins, minerals and fiber,” Marshall concludes. “The food is better for you.”
Contact this reporter at (937) 225-2440 or MMoss@DaytonDailyNews.com.
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