How to Have Yours Each Day
Wednesday, June 30, 2004; Page F07
Calcium researchers recommend three to four servings of high-calcium milk products, containing about 300 milligrams of calcium per serving, per day. About 1 cup milk, 1 cup yogurt or 1 1/2 ounces hard cheese are the best examples. Here are some sources from "The Calcium Key" (Wiley, 2004):
FOOD AMOUNT CALORIES CALCIUM
Buttermilk 8 ounces 91 264
Nonfat milk 8 ounces 86 301
Dry skim milk 3.5 tbls. 80 330
Brie cheese 1.5 ounces 142 78
Cheddar cheese 1.5 ounces 171 307
2% cottage cheese 1 cup 203 155
Hard parmesan 1 ounce 111 336
Plain nonfat yogurt 1 cup 127 451
Low-fat fruit yogurt 1 cup 225 313
• Check the Nutrition Facts Panel on your food label. A good source of calcium contains at least 30 percent of your daily requirement. Also, check the calories and saturated fat: How many calories or saturated fat grams does it take to get more calcium from the food? For people watching their health or weight, the more nutrient-dense and the lower in calories and saturated fat, the better.
• If you're lactose-intolerant, remember yogurt is usually tolerated and cheese contains no lactose. You can also try lactose-reduced products or drink smaller amounts of regular milk products through the day.
• A note to vegans: Protein researcher Donald Layman says the equivalent of one cup of dairy milk would be 1 1/2 cups of calcium-fortified soy milk, in terms of the amount of leucine, an amino acid. No studies have been published on soy products and weight loss.
-- Katherine Tallmadge
© 2004 The Washington Post Company