Recommended Serves of Dairy Per Day

Calcium content of some foods

Dietary source of calcium /
Content of calcium (mg)
Milk and milk products
Ø Milk, yogurt and butter milk / 1 cup, 200g tub of yogurt or 200ml of calcium- fortified (added calcium) soy milk= 300mg
Leafy green vegetables
Ø broccoli, collards (cabbage family), bok choy, Chinese cabbage and spinach / 1 cup of cooked spinach =100 mg,
however only 5% of this may be absorbed, this is due to the high levels of oxalate which is a compound in spinach that can reduce the absorption of calcium
1 cup of cooked broccoli = 45 mg of calcium,
the absorption from broccoli is much higher at around 50–60 per cent
Fish
Ø sardines and salmon (with bones) / ½ cup of canned salmon = 402 mg of calcium
Nuts and seeds
Ø brazil nuts, almonds and sesame seed paste (tahini) / 15 almonds= 40 mg of calcium
Calcium fortified foods
Ø breakfast cereals, fruit juices and bread / 1cup of calcium-fortified breakfast cereal (40 g) = 200 mg of calcium
½ cup of calcium-fortified orange juice (100 ml) = 80 mg of calcium
2 slices of bread (30 g) = 200 mg of calcium

Recommended serves of dairy per day

Age / Serves of dairy per day
2-3 years old / 1.5/day
4-8 years old / 1.5-2/day
9-11 years old / 2.5-3/day
12-13 years old / 3.5/day
14-18 years old / 3.5/day

Vitamin D

- Vitamin D can help your body better absorb the calcium, support growth and maintains your bones

- Vitamin D regulates calcium levels in the blood

- Vitamin D comes from mostly sunlight but is also found in some foods

- Major dietary source of vitamin D includes:

Ø Fatty fish such as salmon, herring and mackerel

Ø Eggs

Ø Fortified (added vitamin D) margarine

- Exposure to small amount of sunlight

Ø Avoid peak UV periods

Ø In summer, ideal periods are in the mid-morning and mid-afternoon

Ø In winter, ideal period is in mid-day

Ø 2 hours/ week for children if only their face is exposed to sunlight or 30 min/ week if most of their body is exposed to sunlight

Magnesium

- Magnesium is important because it improves bone strength

- Foods that are rich in magnesium include:

Ø Green vegetables

Ø Legumes, peas, beans

Ø Nuts

Ø Some shellfish and spices

Vitamin K

- Vitamin K is important for bone formation and mineralization

- Foods that contain high amount of vitamin K include:

Ø Green leafy vegetables such as kale, spinach, salad greens, cabbage, broccoli and brussel sprouts

Ø Certain plant oils such as soybean and canola oil

Women’s and Children’s Health Network

Nutrition Department

72 King William Road

North Adelaide SA 5006

Telephone: (08) 8161 7233