|
A Healthful Diet
Meeting Daily Nutritional
Guidelines - Tips
Servings and Serving Sizes
Calcium and Iron
Fruits and
Vegetables
Grains
Fats
Alcohol
Calcium and Iron
About Calcium
Children, particularly adolescents and older adults over the
age of 50, need to ensure that they get enough calcium in their
daily diets. Having said that, all individuals should ensure
their calcium requirements are met, as this has a strong
impact of the development and maintenance of strong bones.
There are a number of food sources that provide excellent
sources of calcium. Always keep in mind that when buying any
dairy products, stick to those that are either fat free or
very low in fat. This will help prevent the intake of high
saturated fats with foods.
Calcium rich foods include:
-
Yogurt
-
Milk
-
Natural (not processed) cheeses
such as Cheddar, Swiss and Parmesan
-
Soy-based beverages with added
calcium
-
Tofu (when made with calcium
sulfate)
-
Breakfast cereals with added
calcium
-
Canned fish with soft bones such
as salmon or sardines
-
Fruit juice with added calcium
-
Puddings made with milk
-
Soups made with milk
-
Dark-green leafy vegetables such
as turnip greens
Iron
Getting sufficient amounts of iron in your daily diet is vital
for health maintenance. This is particularly true of children,
teen girls and women in their childbearing years.
Iron rich food sources include:
-
Shellfish such as shrimp, clams,
mussels and oysters
-
Lean meats (particularly beef)
and liver
-
Ready-to-eat cereals with added
iron
-
Dark turkey meat (remove the
skin to avoid the fat intake)
-
Sardines
-
Spinach
-
Cooked dry beans, such as kidney
beans and pinto beans, peas and lentils
-
Enriched and whole grain breads
The office of Dietary Supplements provides detailed
information about
calcium.
The U.S. Government's Food and
Nutrition Information Center offers detailed information about
nutritional guidelines for Americans. |
