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EASY WAYS to get more CALCIUM

It takes more than the occasional glass of milk to keep your calcium levels up. Here’s how to hit the target the tasty way

NUTRITION

ADULTS SHOULD HAVE 700mg CALCIUM A DAY

MOST OF US are aware that calcium is crucial for building and maintaining strong bones. For children and teens, it’s essential for avoiding rickets and for adults, it’s a case of hanging on to the bone density we have. Perhaps less well known is that many girls between 11 and 18 years aren’t managing to hit their daily 800mg target. This is a serious issue, since after the age of 21 bone density levels are pretty much determined, so if girls haven’t had enough calcium up until then, it may be harder for them to fight bone diseases in later life.

These easy food swaps can help your whole family boost their calcium intake.

MILK FAQS

SKIMMED OR WHOLE?

The only significant difference is in the fat and calorie contents. The calcium is in the watery part of the milk, not the fatty part, so you won’t miss out if you go ‘skinny’.

NO DAIRY?

You need to ensure your milk alternatives are unsweetened and calcium fortified (almond milk isn’t fortified as it naturally contains similar amounts of calcium to cow’s milk).

NON-DAIRY SOURCES to add to your meals

READ MORE
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About Healthy Food Guide

This month: ditch the scales and discover the new research that’ll help you reach your weight loss goals. We speak to four people diagnosed with diabetes for their best advice, and reveal how you can eat healthily and heartily without breaking the bank. Plus, get our brand new complete weight loss plan from nutrition editor Amanda Ursell and try over 30 calorie-counted recipes that not only taste great, but will help you feel great too. It’s all in the June issue of Healthy Food Guide, available now.