Calcium (I want healthy bones!)

amblight
amblight Posts: 350 Member
edited February 13 in Food and Nutrition
I'm trying to not get too much fat - I'm aiming for 30%, but I always seem to get too much, also of the saturated fat. Plus, so few grams of fat eat up so much of my calorie 'allowance'!
So, I've cut back on a lot of the fatty foods, and that included a lot of the cheese, youghurt and milk that I used to consume.

Though, now I worry about my calcium intake! I had some DXA scans a while back, and though my bone density was well within normal, it was a bit on the low side of normal (though higher than the lowest, normal quarter) Not bad, but I would not like it to be one bit less!

What are some high calcium, low fat foods I could try out? I know a lot of seeds and spices technically have a lot of calcium, but not compared to the normal serving size, so it would have to be a food I could eat more of!

Also, we don't have fat-free dairy products around here, so those won't do.

Replies

  • PaleoPath4Lyfe
    PaleoPath4Lyfe Posts: 3,161 Member
    Fat is not the enemy and that includes saturated fats. You need fats in moderate amounts, not low amounts in order for fat soluable vitamins to be absorbed.

    Here is a list of vegetables that are good for calcium intake. Dairy products aren't the best source of calcium and there is more than just getting enough calcium in order for it to be absorbed. Such as Vitamin D.

    http://www.fitday.com/fitness-articles/nutrition/healthy-eating/12-vegetables-high-in-calcium.html#b
  • MamaFunky
    MamaFunky Posts: 735 Member
    Dark leafy greens like spinach, kale, turnips, and collard greens are high in calcium. I love to cook these along with our dinner. Sprinkle with some vinegar and they are so good!
  • amblight
    amblight Posts: 350 Member
    I know fat is not inherently bad, but I'd still like to be in the comfortable middle of the recommended 25-35% :)

    Thanks for the list! These don't seem to be sorted by calcium absorption though, as I'm seeing a lot of things with very high content of oxelate - I worry it might do worse for my calcium absoprtion, which is low at the moment, since it's winter - everyone in my country is in vitamin D deficit from October-March :(
  • lilRicki
    lilRicki Posts: 4,555 Member
    I take a women's formula multivitamin with 1 cup of almond milk.
  • mank32
    mank32 Posts: 1,323 Member
    cranberry juice
  • sjp_511
    sjp_511 Posts: 476 Member
    Why not low fat dairy? Dairy is. It only great for calcium but protein as well.

    Also, I have heard that weight lifting does fantastic things for bone density.
  • amblight
    amblight Posts: 350 Member
    @Mamafunky - I do actually put a lot of those in my stir frys etc! But I did that when drinking more milk too, so I worry that it might not be enough to make up for it! Must make more stir frys then :D
  • amblight
    amblight Posts: 350 Member
    Why not low fat dairy? Dairy is. It only great for calcium but protein as well.

    Also, I have heard that weight lifting does fantastic things for bone density.

    We don't have low fat dairy in my country :( Generally, we don't really have low cal versions of things. The food culture here is that people will rather have it less often, but then have the real, full fat, full sugar versions of it.
  • kennie2
    kennie2 Posts: 1,170 Member
    http://www.notmilk.com
    http://www.notmilk.com/o.html
    8a17964e1e1e3a0615633f8b7e7117c5.jpg
  • Anonycatgirl
    Anonycatgirl Posts: 502 Member
    Why not low fat dairy? Dairy is. It only great for calcium but protein as well.

    Also, I have heard that weight lifting does fantastic things for bone density.

    We don't have low fat dairy in my country :( Generally, we don't really have low cal versions of things. The food culture here is that people will rather have it less often, but then have the real, full fat, full sugar versions of it.
    I think I like the sound of your country. Where do you live? May need to move there, or at least visit!
  • fleetzz
    fleetzz Posts: 962 Member
    Almond milk. Plain or Vanilla unsweetened have 30 calories per 8 oz and more calcium than milk.
  • Showcase_Brodown
    Showcase_Brodown Posts: 919 Member
    I was going to say fat free greek yogurt, but your country doesn't have low fat dairy? Weird.

    I'm sure there are other good food sources of calcium though. If not, you could look into a supplement.

    Strength training is an important part of raising bone density.
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