Our Lady of Calcium by Janice Taylor, Self-Help / Weight Loss Artist

Given the amount of contrasting talk ‘out there’ about the relevance of taking vitamin D and calcium supplements, I thought it useful to list what foods are ‘heavy’ in Calcium and vitamin D.

First, an important word from the New York Times …
… “The United States Preventive Services Task Force, an influential group that recently recommended against routine P.S.A. tests to detect prostate cancer, issued a draft statement on Tuesday recommending that healthy postmenopausal women should not take low doses of calcium or vitamin D supplements to prevent fractures.”

Further, Dr. Ethel Siris, who directs Columbia University’s osteoporosis center, said she and other osteoporosis experts already knew the supplements did not prevent fractures. “That’s why when a patient with osteoporosis says, ‘I will just take calcium and vitamin D,’ we say, ‘That’s not enough.’ ” (Source: New York Times)

And now …
… Foods that contain calcium and vitamin D from “Best Bones Forever”

“For strong bones, girls need plenty of calcium and vitamin D and lots of physical activity every day.  The amount of calcium in a food may be a little more or a little less than what is listed on this chart. This is because different brands sometimes have slightly different ingredients. Check the food label to see how much calcium is in the food.  Aim for 1,300 milligrams or 130% of the % Daily Value (%DV) every day. Add it up!  Foods with the icon in front of them may also be fortified with vitamin D. Check the label!”

Food	Portion	Milligrams
Milk
Fat free	1 cup	306
Lactose reduced, fat free	1 cup	300
1% low fat	1 cup	290
Yogurt
Plain, fat free	8 ounces	452
Fruit, low fat	8 ounces	343
Frozen yogurt, vanilla, soft serve	1/2 cup	103
Cheese
Pasteurized process Swiss	2 ounces	438
Ricotta, part skim	1/2 cup	335
Pasteurized process American	2 ounces	323
Mozzarella, part skim	1.5 ounces	311
Fortified foods
Soy drink with added calcium	1 cup	368
Orange juice with added calcium	1 cup	300
Tofu with added calcium	1/2 cup	253
Cereal with added calcium	1 ounce	236-1043
Cereal bar with added calcium	1 bar	200
Bread with added calcium	1 slice	100
Whole-grain tortilla with added calcium	1 tortilla	40
Vegetables
Collards, cooked from frozen	1/2 cup	178
Kale, cooked from frozen	1/2 cup	90
Bok choy, cooked from fresh	1/2 cup	79
Broccoli, cooked or fresh	1 cup	61
Other foods
Soybeans, green, cooked	1/2 cup	130
White beans, canned	1/2 cup	96
Almonds, dry roasted	1 ounce	75

Bottom Line:  Educate Thyself!  Read the labels!!  Be proactive; be healthy!
Spread the healthy word … NOT the icing!

Janice
dictated by not read by
Our Lady of Weight Loss, the patron saint of permanent fat removal

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