5 Calcium-Packed Delicious Dishes

by in Healthy Recipes, July 24, 2013

macaroni and cheese
Are you getting enough calcium? Turn to diet first to get your recommended daily dose of (or as much calcium as possible) before popping a calcium supplement. Here are five recipes to help you do so.

The Recipes

#1: Yogurt and Fruit Parfaits
Yogurt is one of the highest sources of calcium around. Plus, the probiotics found in yogurt make it lactose-intolerant friendly.

Recommended daily amount of calcium: 34%

#2: Macaroni and 4 Cheeses (above)
There are so many sources of calcium in this cheesy recipe. Top contributors are cheddar cheese, milk, and Monterey Jack, with smaller contributions from the ricotta, enriched pasta, squash and Parmesan.

Recommended daily amount of calcium: 30%

#3: Tofu Stir-Fry with Fried Rice
Tofu is made with calcium sulfate, which helps boost the amount of calcium. This makes it an excellent source of calcium and a perfect choice for a meatless meal.

Recommended daily amount of calcium: 29%

#4: Broccoli and Cheddar Pockets
Much of the calcium in this delicious recipe from Food Network Magazine comes from the cheddar. But leafy-green vegetables like broccoli also contribute to the daily recommended dose.

Recommended daily amount of calcium: 28%

#5: Grilled Bok Choy
Get a 2-for-1 deal when serving this side. Along with being a good source of calcium, bok choy is a member of the cruciferous veggie family, found to help lower your risk of cancer.

Recommended daily amount of calcium: 12%

The Guidelines
This mineral helps strengthen bones and promotes muscle contraction, blood clotting, hormone secretion and nerve impulse transmission. Too little calcium can lead to osteoporosis, while too much can cause constipation and decrease the amount of iron your body absorbs. You want to get the recommended dose so your body can work in balance.

The Recommended Dietary Allowance (RDA) for calcium is:

  • Women up to age 50 years: 1,000 milligrams/day
  • Pregnant women: 1,000 milligrams/day
  • Men up to age 70 years: 1, 000 milligrams/day
  • Women over 50 and men over 70 years: 1,200 milligrams/day

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »

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