Strong Bones and Healthy Nutrition

It's easy to lose track of your calcium intake. The Greenwich Hospital is here to help with a number of tips for measuring your calcium and vitamin D intake to insure strong, healthy bones.

How Do I Maintain Strong Bones?
Eating foods rich in calcium and vitamin D are both needed to maintain strong bones.

What is Calcium?
Calcium is an important mineral that helps keep bones strong. Your body needs a certain amount of calcium every day. If you do not eat enough calcium, your bones may become weak and break more easily.

How Much Calcium Do I Need?
The amount of calcium you need every day depends upon your age and stage of life.

Children 0-6 months need 500 mg/day
Children 7-12 months need 500 mg/day
Children 1-3 years need 500 mg/day
Children 4-8 years need 800 mg/day
Children 9-18 years need 1300 mg/day
Adults 19-50 years need 1000 mg/day
Adults 51+ years need 1200 mg/day

Pregnancy and Lactation
under 18 years need 1300 mg/day
over 19 years need 1000 mg/day

What Foods are Good Sources of Calcium?
Calcium is found in many foods. Dairy products like milk, cheese, or yogurt are excellent sources but some vegetables, nuts, and fish are good sources. A Registered Dietitian (R.D.) can help you select foods to meet your calcium needs.

Dairy Foods

Milk (whole, low fat, skim)
8 oz
300 mg

Cottage cheese
1 cup
155 mg

Mozzarella cheese (part skim)
1 oz
200mg

Yogurt
8 oz
300mg

Cheddar cheese
1 oz
204mg

American cheese
1 oz
211mg

Ricotta cheese
1/2 cup
337mg

Non Dairy Foods

Orange juice (calcium fortified)
8 oz
300mg

Soy milk (calcium fortified)
8 oz
300mg

Almonds
1/2 cup
184mg

Collard greens (cooked)
1 cup
220mg

Sardines (canned, with bones)
3 oz
382mg

Black beans (cooked)
1 cup
120mg

How Can I Increase Calcium in My Diet?
Choose at least 2-3 servings of low fat dairy foods such as milk, cheese, or yogurt each day
Limit sodium and caffeine intake because excessive amounts can increase calcium excretion
Limit foods high in oxalic acid such as spinach, rhubarb, chard, beet greens, and sweet potatoes because they can block calcium absorption. Consume calcium-rich foods throughout the day instead of all at once because your body can best handle about 500 mg at a time.

What is Vitamin D?
Vitamin D is a hormone that helps the intestinal tract to absorb calcium and helps to maintain normal blood levels of calcium. By doing this, vitamin D helps form and maintain strong bones.