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 11/2 ounces hard cheese are the best examples. Here are some sources from "The Calcium Key" (Wiley, 2004):
Nonfat milk8 ounces86301
Dry skim milk3.5 tbls.80330
Brie cheese1.5 ounces14278
Cheddar cheese1.5 ounces171307
2% cottage cheese1 cup203155
Hard parmesan1 ounce111336
Plain nonfat yogurt1 cup127451
Low-fat fruit yogurt1 cup225313
* 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 11/2 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