How to Calculate Calcium Intake
Fewer than 25 percent of adult Americans are meeting the current calcium recommendations, according to the "Journal of the American Medical Association." Calculating calcium intake ensures your body receives the recommended amount it needs to stay healthy. If one wants to reduce the chances of developing osteoporosis later in life, or wants to improve bone health, calculating calcium intake will ensure your body receives the recommended levels of calcium it needs. If you find that you are not getting enough calcium in your diet, following a few simple steps will remedy that.
Instructions
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Print a blank calendar for the month. (See Resource section). Use the calendar to plan your meals for breakfast, lunch and dinner for each day of the month. In each square, indicate what will be eaten for each meal, each day.
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Choose foods high in calcium, such as milk, yogurt, cheese, beans, tofu and almonds when planning your meals. Have a page that lists food items and how much calcium each item includes per serving. (See Resource section)
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Record next to each food item on your calendar the amount of calcium it contains.
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Total the amounts of calcium in each item for each day. The total number for each day is the amount of calcium you will consume. The amount of calcium needed depends on gender and age. Males and females ages nine to 18 should have 1300 mg of calcium a day. Males and females ages 19 to 50 should have a calcium intake of 1000 mg per day. Males and females over the age of 50 need 1200 mg of calcium a day.
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Tips & Warnings
Although calcium can be consumed in supplement form, obtaining your calcium requirements from food is considered better.
Do not exceed the recommended amount of calcium. Calcium and phosphate need to be in balance in your body. Taking too much calcium can throw off balance and cause the body harm.
References
Resources
- Photo Credit got milk image by Leticia Wilson from Fotolia.com
