Boost your calcium intake in 7 days
Calcium is a major building block of your skeleton. Use the online IOF Calcium Calculator to
estimate your average daily intake. If you are having trouble reaching your recommended levels,
use these tips from the IOF Bone-friendly Recipes and the list of bone-friendly ingredients to
easily boost your calcium, getting on track to stronger, healthier bones.
BREAKFAST
1 natural
yoghurt
Day 1
1 kiwi 23 mg
23 mg
207 mg
Add
milk to
your coffee
or tea
240 mg
Day 2
Day 3
Day 4
SNACK
1 bowl of oats
with honey
and yoghurt
261 mg
1 rice drink
22 mg
1 orange
60 mg
242 mg
60 mg
Day 5
Day 6
Day 7
SNACK
Salmon
& cheese
fettuccini
317 mg
Fruit salad
with Greek
yoghurt
ca. 207 mg
Spätzli
noodles
with cheese
and lettuce
582 mg
Yoghurt with
2 slices of
fruit pieces
wholemeal
169
mg
bread (with
jam or honey)
169 mg
24 mg
1 bowl of
corn-flakes
with milk
LUNCH
Chilaquiles
508 mg
40 g of
raisins
31 mg
Mountain
Omelette –
add cheese
to taste
ca. 303 mg
1 small bowl
(30 g) of
hazelnuts
56 mg
Quinoa,
shrimp and
broccoli
salad
227 mg
134 mg
Fruit smoothie
213 mg
Vegetable and
cheese quiche
412 mg
Salmon burger
134 mg
1 natural
yoghurt
207 mg
Cucumber,
turkey and
yoghurt
sandwich
218 mg
1 small bowl
(30 g) of
almonds
75 mg
1 natural
yoghurt
200 ml
Cocoa
milk
54 mg
Baked
celery
stalks with
ham
357 mg
Figs (60 g)
96 mg
2 clementines
44 mg
Cod au gratin
504 mg
1 bowl of
corn-flakes
with yoghurt
Stuffed
peppers with
mozzarella
cheese
336 mg
31 mg
2 slices of
wholemeal
bread (with
jam or honey)
24 mg
207 mg
DINNER
44 mg
Asparagus
gratin with
spring leeks
404 mg
96 mg
Yoghurt with
fruit pieces
169 mg
Pizza with
cheese
(300 g)
378 mg
Cauliflower
and blue
cheese soup
219 mg
209 mg
#LoveYourBones
www.worldosteoporosisday.org