It’s strongly recommended that you get the calcium you need from your diet whenever possible.
Dietary Tips
and Recipes
and Recipes
How can I make sure I’m getting enough calcium and vitamin D?
Daily calcium and vitamin D requirements increase
with age
Use the table below to determine how much of these
essential nutrients you need.*
| Age | Calcium (mg) | Vitamin D (IU) |
|---|---|---|
| 19-50 years | 1000 | 400-1000 |
| 50+ years | 1200 | 800-2000 |
IU=international units
* Total diet plus supplement. Healthy adults between 19 and 50 years of age require 400 to 1000 IU of vitamin D daily. Those over 50 years or younger adults at high risk (those with osteoporosis, multiple fractures or conditions affecting vitamin D absorption) should receive 800 to 2000 IU of vitamin D daily. Taking more than 2000 IU of vitamin D daily should be done only under medical supervision.
How can I make sure I’m getting enough calcium?
Making sure you get enough calcium is an important step towards good bone health. By doing so, you’ll maintain an adequate supply so that your body doesn’t have to dip into the reserve of calcium in your bones.
If you can’t get enough calcium from the foods you eat, you can also take a supplement.
What are some easy ways to work high-calcium foods or beverages into my diet?†
- A glass of milk – chocolate milk if you prefer. Skim milk products provide as much calcium as whole milk with the added advantage of less fat and cholesterol.‡
- Soup made with milk (like cream of mushroom soup).
- A 3-cm cube of hard cheese, which has approximately as much calcium as a cup of milk.§
For more information on calcium content in common foods, delicious calcium-rich recipes and more, sign up for the ProVital Patient Support Program for EVENITY today!
How can I make sure I’m getting enough vitamin D?
Vitamin D helps your body absorb calcium from the foods you eat.
Your body naturally produces vitamin D when you’re exposed to sunlight; however, during the winter months, most Canadians do not get enough sun exposure to produce adequate amounts of vitamin D. The best way to enhance your vitamin D intake is through dietary sources and supplements.
† Approximate values.
‡ Calcium-enriched milk provides an additional 100 mg of calcium per serving.
§ 1 cup of milk (whole, 2%, 1%, skim or chocolate) contains 300 mg of calcium; a 3-cm cube of cheese (blue, Brick, Cheddar, Edam, Gouda, Gruyère or Swiss) contains 245 mg of calcium.
What are some easy ways to work high-vitamin D foods or beverages into my diet?
- Milk, orange juice and vitamin D-fortified yogurt
- Several kinds of fish – such as salmon, tuna, snapper and swordfish – and some fish oils (like cod liver oil)
- Whole eggs (vitamin D is found in the yolk)
How can I optimize my diet and nutrition?
In addition to getting enough calcium and vitamin D, here are a few more things to keep in mind when planning your meals:
Consume caffeine, alcohol and salt in moderation
- Coffee, tea and soft drinks contain caffeine, which may decrease calcium absorption and contribute to bone loss – choose these drinks in moderation. Drinking more than 3 cups of coffee a day may interfere with calcium absorption and cause bone loss.
- Be sure to limit your alcohol consumption as drinking heavily can lead to bone loss.
- High-salt foods should be monitored – try to limit your sodium intake to no more than 2300 mg/day.
Power up on protein
- Ask your healthcare provider how much you need.
Try these simple recipes to get a little more
calcium and vitamin D in your diet
Ingredients
300 g pre-made cooking pastry (round and rolled)
butter for greasing
1 egg white
200 g bacon strips, cut into bits
250 ml cream
3 eggs, beaten
150 g Emmental cheese, grated
150 g Gruyère cheese, grated
Salt, pepper, nutmeg
6 bacon strips
Preparation
1. Lay the pastry in a 19 cm round springform pan, and prick the base and sides with a fork. Baste the pastry with egg white and put it in the fridge for 10 minutes.
2. Fry the bacon bits in a Teflon pan until glassy and then let cool a little.
3. Mix the bacon bits, cream, egg, cheese and spices together and pour into the form.
4. Place the bacon strips on top and bake in an oven at 220°C for 20-30 minutes and serve hot.
Ingredients
500 g cod fillets
50 g butter
50 g flour
500 ml milk
125 g Cheddar cheese, grated
2 g salt
2 g freshly ground pepper
Preparation
1. Preheat oven to 425°F/220°C. Cover the cod fillets with water. Bring to a boil and cook for 8 to 10 minutes, or just until the cod begins to flake at the touch of a fork.
2. Meanwhile, prepare the white sauce by melting the butter in a large saucepan. When it begins to bubble, add the flour. Blend well and cook for several minutes but do not brown.
3. Slowly stir in the milk. Continue cooking the sauce, stirring constantly, until it begins to thicken. Mix in half the cheese. Add salt and pepper. (If you have used salt cod, additional salt will probably not be necessary.)
4. Break the cod into large chunks and arrange in a buttered casserole. Pour the cheese sauce over the fish. Sprinkle the remaining cheese over the top.
5. Bake for 10 minutes, or just until the fish is heated through and the top is nicely browned.
For more calcium- and vitamin D-rich recipes, go to:
https://osteoporosis.ca/recipes