Calcium Rich Foods


Dt. MALLIKA GARG

(Clinical Dietician, M.Sc. in Food & Nutrition)

CALCIUM RICH FOODS
Milk and its products

Milk is the richest source of calcium. So include the following in your daily diet
¨       Milk           (2 glasses/ day)
¨       Curd          (2 katories / day)
¨        Cheese       (50 gms/ day)

Gives same amount of calcium


1Cup of Milk (200ml) = 1 katorie curd = 1 ½ cheese slice = 250-300mg of calcium

Green leafy vegetables are also a good source of calcium.

  To  ensure good availability of calcium in your diet


Type of food

Consume
Take in less Quantity
Cereal

All whole grain cereal like brown bread, whole flour

Refined cereal like white bread, suji, maida, etc
Pulses

All whole gram pulses with husk

Dehusked dals (washed)
Milk and in products

Toned


Fruits

Pineapples, Oranges, Plums, Dates, Apricot (dry), grapes
Vegetables
Leafy vegetables like fenugreek, spinach, radish leaves parsley cholai, drumsticks and kamal kakri.
Non Veg
No restriction but prefer sea food especially sardines












Location: D1201-A, Pan Oasis Society, Sector 70, Noida, Uttar Pradesh 201301, India

Comments

Post a Comment

Popular posts from this blog

Effects of caffeine on sugar

Image
Dt. MALLIKA GARG (Clinical Dietician, M.Sc. in Food Nutrition)                                      Effects  of Caffeine on blood sugar ·          What you eat directly affects your blood sugar levels.  If you already have diabetes, the effect may vary from person to person. The effect also depends on the quantity of the caffeine consumed. ·          If your blood sugar levels are already out of control, you should reduce caffeine intake. ·          A Healthy individual consumes coffee in moderation it can reduce the risk of developing diabetes.
Read more

Vitamin D and Calcium Diet

Image
Dt. MALLIKA GARG (Clinical Dietician, M.Sc. in Food & Nutrition) #VITAMIN D#AND#CALCIUM#RICH#FOODS Calcium/Vitamin D: Adequate intake of calcium and vitamin D helps to prevent the loss of bone density. Lack of vitamin D prevents calcium absorption, which can lead to brittle bones and an increased risk for fractures. This condition is especially dangerous in person with PD, where falls are more common because of gait and balance impairment. Calcium can be obtain through low fat dairy products like milk, cheese and yogurt or soy milk, while vitamin D can be achieved through exposure to sunlight and by consuming fortified products like cereals and bread. #VITAMIN D#RICH#FOODS: A daily exposure of 5-15 minutes provides the necessary Vitamin D required by an individual. But there are very few food sources that provide Vitamin D.  They are: ·          FISH-preferably fatty fish eg: salmon, sardines, mackerel.         Tuna also contain a little amount of Vitamin
Read more

Important To Eat During Cancer Treatment

Image
Dt. MALLIKA GARG (Clinical Dietician, M.Sc. in Food & Nutrition) Why Is It Important To Eat During Cancer treatment? Cancer  directly affects the nutritional status by changing the body's metabolism and causing the patient to loose appetite.  Body increases energy use,which means the patient needs more calories to maintain the current weight and lean body mass.  Cancer associated loss of appetite is probably the result of physical changes but may also be due to a psychological response to the disease.  People who eat well,including diets high in proteins and calories,are able to tolerate surgery, chemotherapy and radiation better.  People with cancer frequently require a high calorie diet to prevent weight loss. They may also need a diet that is high in protein to prevent muscle wasting. Patients with good eating habits have fewer infections and are able to recuperate better. Nutrition before treatment Preparing for treatment is very important to strengthe
Read more