Calcium

nwhite16

How can I incorporate enough calcium into my diet? I notice how I fail to meet the recommendations per day and have just been diagnosed with osteopenia.

ClubSilencio

Sardines with the bones.

TeaBea

Keep in mind many of the foods in the MFP database are entered by individuals. If they aren't tracking calcium, they may not bother to fill that part out. I track iron (low hematocrit) and find wrong entries all the time.

http://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods

cwolfman13

The entries you are choosing may simply not include calcium...remember that most entries are user entered and people are just friggin' lazy.

RodaRose

In addition to the above: soybeans and soynuts, bok choy, broccoli, collards, Chinese cabbage, kale, mustard greens, and okra

H_Ock12

A calcium supplement with Vitamin D3. Your osteo doctor may be able to suggest a higher dosage since you already have bone density issues.

CaptainJoy

nwhite16 wrote: »

How can I incorporate enough calcium into my diet? I notice how I fail to meet the recommendations per day and have just been diagnosed with osteopenia.

I like a Strawberries and Cream Premier Protein shake once/day. It gives me 50% of my daily calcium needs and 25% of my vitamin D needs. It's 160 calories for 11 ounces and filling. I get most of my vitamin D from the sun and fish.

Here are some good sources of calcium


Vitamin D is needed for the calcium to be absorbed in our bodies. Here are some sources of Vitamin D

mph323

Didn't know cottage cheese was so high - I'm going to start making it part of my food plan. Thanks!

cee134

I don't do dairy and a supplement is cheaper then non-dairy milk with the same effect. So I just take a supplement and spend my calories else where.

Hamsibian

Here are some non dairy options although a lot of these may not show on your tracker: home made bone broth, salmon with the skin, leafy greens, prunes, sardines or canned salmon with bones. Also try to find time to sit in the sunlight whenever possible, and bear your weight! I don't know if you do strength training, but you can at least do simple things in some of your daily/weekly activities - carrying carts while grocery shopping, walking with water bottles or dumb bells in each hand, wearing a backpack instead of a purse (provides equal weight on both sides).

diggydog2

Here are some good sources of calcium

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mph323 wrote: »

Didn't know cottage cheese was so high - I'm going to start making it part of my food plan. Thanks!

I don't think cottage cheese is 1300 mg, more like 130 mg per cup.

mph323

diggydog2 wrote: »

Here are some good sources of calcium

mph323 wrote: »

Didn't know cottage cheese was so high - I'm going to start making it part of my food plan. Thanks!

I don't think cottage cheese is 1300 mg, more like 130 mg per cup.[/quote]

You're right, it's a typo. I just looked it up independently. Too bad, that would be an instant super-food!

TR0berts

Vanilla Ice Cream is tied for the top in that gif, due to the typo?

mph323

TR0berts wrote: »

Vanilla Ice Cream is tied for the top in that gif, due to the typo?

Excellent point! Forget the cottage cheese, bring on the Ben & Jerry's

Traveler120

Having osteopenia/low bone density in your 20s is unfortunate. Calcium isn't the only consideration however. Smoking and alcohol can make things worse.

You also need to get adequate vitamin D and need to build your bone density by doing impact exercise or weight bearing exercise. Basically walk/jog daily, lift weights.