Calcium-rich foods

On November 16, 2009, in General Nutrition, Minerals, by Andrea

Tip:  Want to know how much calcium is in that thing you’re about to eat?  Take a gander at the nutrition label.  The percentage of calcium is based on a 1000mg being the daily value.  This means, you can add a zero to the percentage and this becomes the actual milligrams of calcium in the product.

Nutrition label

Nutrition label

In this instance, there would be 200mg of calcium in this product.

Breads, grains, & cereals

TOTAL Protein cereal, 1/2 c     100mg
Instant Oatmeal (1 pkt) made with 1/2c milk     216mg
TOTAL Corn Flakes cereal, 1/2c     384mg
Cream of Wheat cereal (1/2c) made with 1/2c milk     227mg
Whole Wheat Bread (1 slice)     25mg

Milk and Dairy

Milk (8oz)     300mg
Soy Milk Calcium Fortified (8oz)     300mg
Lite Yogurt (6oz)     200mg
Powdered Nonfat Milk (1 TBSP)     100mg
American Cheese (1oz)     160mg
Ricotta Cheese (1/4c)     167mg
Cheddar Cheese (1oz)     200mg
Cottage Cheese (1/2c)     50mg
Mozzarella Cheese, String Cheese (1oz)     150mg

Meat & Meat Substitutes

Salmon, canned with bones (1oz)     56mg
Soybeans, cooked (1/4c)     65mg
Almonds (24nuts or 1oz)     75mg
Tofu, calcium-fortified (4oz)     140-250mg
Kidney, Lima, or Navy Beans (1/2c)     25mg
Eggs (1)     25mg

Fruits

Orange (1 medium)     50mg
Calcium-fortified orange juice (6oz)     200mg

Vegetables

Turnip Greens (1/2c)     75mg
V-8 Juice Bone Health (8oz)     300mg
Spinach, cooked (1/2c)     150mg
Broccoli, cooked (1/2c)     25mg
Carrots, raw (1/4c)     25mg

Important note about calcium-fortified foods from the National Dairy Council:

Calcium Bioavailability. The bioavailability of calcium from calcium-fortified foods is another consideration. In general, calcium absorption is most efficient when consumed in doses of 500mg or less (5,50). Some well-known brands of cereal are fortified with calcium levels as high as 600 and 1,000mg/cup. A serving of these cereals with 1/2 cup of milk provides either 750 or 1,100mg of calcium. Calcium absorption from this high intake consumed at a single time islikely to be lower than multiple calcium intakes of 500mg or less.

A variety of calcium salts are used to fortify foods and beverages. Although the bioavailability of calcium from various salts is similar to that from milk (23,51), calcium bioavailability from calcium-fortified foods may differ from that expected. For example, calcium-fortified soy beverage is not comparable to cow’s milk as a source of calcium, according to a recent study (52). Becauses soy beverages naturally contain very little calcium (i.e., about 10mgper serving), they are often fortified with calcium, although the amountis not regulated and levels can vary from 80 to 500mg calcium per serving(52). In a study of 16 healthy men, the calcium from soy beverage was absorbed at only 75% the efficiency of calcium from cow’s milk. Sixtypercent more calcium (i.e., 500mg per serving) was needed in soy beverages for calcium absorptionto be comparable to that from cow’s milk (i.e., 300mg per serving) (52).

The bioavailability of calcium in calcium-fortified foods may be influenced by the presence of inhibitors such as phytic acid in certain foods (23,53). Phytic acidcan significantly reduce calcium bioavailability in calcium-fortified breads and cereals.


Calcet Creamy Bites – OMG

On November 13, 2009, in Minerals, Reviews, by Andrea
OMG.  Really, OMG.

OMG. Really, OMG.

FTC disclaimer — Yeah, they don’t know I’m reviewing their product.  I didn’t get this free — unless you count stealing it from Sam’s cabinet.  Okay, so yeah, I got it free.  But not from the company.  And only because they are so very yummy.
Melting Mama had done a review on these suckers.  She talked about how they were like little orgasms in tiny plastic containers.  Okay, so I thought maybe they were good.  I like Beth.  I think she’s the best thing since Prime Rib (hey, I got fat for a reason — I lurve me a good Prime Rib — medium rare, please).  But calcium?  Really?  It can’t be that good.  There had to be a catch — something like the Upcal-D fiasco way-back when they were substituting some of the calcium with sugar to make it taste good and sweet-talking the labeling to make it look better than it was.  So sure.. there had to be a catch.  There was no way these were going to be that good and be that wonderful for us.

So at OH Atlanta, there were a number of tables that had these out.  I think three or four.  I don’t remember where I grabbed mine from, to be honest, but I grabbed one for me, and one for Sam — who does not do mornings and was still in bed.  Stacy also had grabbed one and we sat down for the opening ceremonies with Bo.  Together, we started to pry the packaging open.. and yes, it’s difficult.  I wouldn’t go as far as to say that we needed scissors, or a flame-thrower to get it open.. perhaps a knife would have been handy.  But we got them open and popped that little bite into our mouths.

Mini Lemony Goodness

Mini Lemony Goodness

Oh.

My.

God.

The flavor was wonderful.  The texture was creamy.  It was pure bliss in a tiny little flavorful package.  And! And! And! it was calcium?!  Really?  This is good for us?

So Sam comes down and I plop this in front of her.  She immediately thinks I’m trying to kill her (which is a normal occurrance), and after multiple assurances from others around her that it is not poison, she also tries it, and immediately buys two boxes (of which the pictured bite came from — so see FTC, I’m legal).

The taste is creamy.. I don’t get the gritty taste that I do with many of the other calciums out on the market (later, folks — I couldn’t help myself..  these had to come first).  These have a smooth taste, a light lemony flavor without having an overtone of Pledge.  And I saw that there is a chocolate flavor promised soon.  I’m hopeful, of course, that the chocolate won’t suck.  But regardless, I could totally do my entire 2000mg of calcium from these alone if they weren’t quite so pricey.  At most places, they work out about 40 cents each, plus some shipping.  But a treat, if you can limit yourself to just one — and yes they really are that good — would be worth it to me, and will be worth it.  I have a list of things to buy when I get my credit card out and actually decide to do it.  Probably next week.  If I think I could leave them alone and only do 2000mg of calcium a day.  Or do them 2 hours apart.  Which actually might be difficult.

Oh, stats?  These have them:

Stats -- yeah, these have them

Stats -- yeah, these have them

It’s important to note these have some sugar and milk in them — so if you are seriously sensitive to sugar (3g) or milk, then be cautious when trying these (or buy them and send me any extras if they don’t work for you).  Yeah, yeah, yeah.. these have 40 calories in them — shock! But being 5 years out, calories are not evil for me.  I know that my resting metabolic rate is somewhere around 1800 calories on a normal day.. 1500 if I sit on my butt on the internet all day.  Even if I did eat 4 of these a day, I’m not going to kill myself with calcium.  A box-worth?  Mebbe..  but 4 a day.. no.  If you’re new postop, 4 might be hitting your caloric threshold, but not for me.
Final result?  Yes, Andrea likes these.  The problem is whether or not Andrea will leave them alone if they are in the house — they are very much like candy!  Hey, at least I know my triggers.

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