CALCIUM · 2017. 10. 2. · CALCIUM Calcium has several important functions in the body: it helps...
Transcript of CALCIUM · 2017. 10. 2. · CALCIUM Calcium has several important functions in the body: it helps...
www.carbsandcals.com | CarbsAndCals | @CarbsAndCals | CarbsAndCals
Bestselling Book & Award-winning App for Diabetes & Weight Loss
CALCIUMCalcium has several important functions in the body: it helps build strong teeth and
bones, plays an essential role in blood clotting and keeps muscles working properly.
The current recommended intake of calcium in adults is 700mg per day. Try to
have 2 to 3 servings of calcium-rich foods per day to reach the daily target.
Calcium deficiency from childhood to early adulthood may lead to osteoporosis
later in life. Osteoporosis is a disorder that affects bone strength and therefore
increases the risk of fractures. If you have osteoporosis, it is recommended
to increase your calcium intake from 700mg to 1000mg per day.
CALCIUM-RICH FOODS
Type 1 Diabetes Type 2 Diabetes Weight Loss 5:2 Diet
Milk (semi-skimmed)
284ml, half pint
13g 131 341mgCarbs Cals Calcium
Tofu (fried)
40g
1g 104 149mgCarbs Cals Calcium
Natural Yogurt
125g
10g 99 250mgCarbs Cals Calcium
Sardines (tinned in brine)
50g, half tin
0g 85 270mgCarbs Cals Calcium
Soya Milk (sweetened)
284ml, half pint
7g 122 253mgCarbs Cals Calcium
Cheddar (reduced fat)
50g
0g 137 420mgCarbs Cals Calcium
www.carbsandcals.com | CarbsAndCals | @CarbsAndCals | CarbsAndCals
| Calcium
OTHER GOOD SOURCES OF CALCIUM
Broccoli Okra (boiled)Baked Beans
Figs (dried) Sesame Seeds
10g
0g 60 67mgCarbs Cals Calcium
Almonds
30g
2g 184 72mgCarbs Cals Calcium
Soya Yogurt
125g
16g 91 144mgCarbs Cals Calcium
Salmon (tinned in brine)
85g, half tin
0g 136 93mgCarbs Cals Calcium
White Bread
44g, thick slice
20g 96 68mgCarbs Cals Calcium
80g
2g 22 96mgCarbs Cals Calcium
15-a-day
200g, half tin
30g 162 106mgCarbs Cals Calcium
15-a-day
80g
2g 22 32mgCarbs Cals Calcium
15-a-day
30g
16g 68 75mgCarbs Cals Calcium
15-a-day