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© BC Dairy Foundation 2007
CALCIUM CALCULATOR™
cALcIUM cALcULATOR™
05 /2008
© BC Dairy Foundation 2011
BNP 1001
For more information, visit
www.dairygoodness.ca
Do you get enough calcium from the foods you
Do
youCheck
get enough
from
foods
eat?
it out…calcium
your body
willthe
thank
you!you
eat? check it out… your body will thank you!
STEP 1: CALCULATE YOUR
CALCIUM INTAKE
FIND the calcium-rich foods you ate yesterday.
Note that many foods commonly thought to be high
in calcium do not contain enough calcium in
one portion to count.
STEP 1: CALCULATE YOUR
CALCIUM INTAKE
WRITE the number of portions you ate for each food.
FIND the calcium-rich foods you ate yesterday.
Note that many foods commonly thought to be high
EXAMPLE:
in calcium do not contain enough calcium in
one portion to count.
2 ofslices
ofyou
bread
WRITE the number
portions
ate for each food.
is 1 portion
EXAMPLE:
2 slices of bread
is 1 portion
TOTAL the number of portions and multiply by the
milligrams of calcium per portion.
CALCIUM-RICH FOODS
EXAMPLE:
Bread
Hummus
CALCIUM-RICH FOODS
Bread
Black
beans, Lima beans, Lentils—cooked
Hummus
Bread
50
50
75
ENTER the amount in the last column.
ADD the amounts in this column to get your
total calcium intake.
2 slices or 70 g
½ PORTION
cup or 125SIZE
mL
I had
3/4
cup
EXAMPLE:
ENTER the amount in the last column.
ADD the amounts in this column to get your
totalTOTAL
calciumthe
intake.
number of portions and multiply by the
milligrams of calcium per portion.
PORTION SIZE
75
150
150
200
200
300
2 slices
or 70
1 cup
or 250
mLg
½ cuporor70
125
2 slices
g mL
I had / cup
Broccoli
Eggs
English muffin or Bagel
Gai lan, Mustard greens
Hummus
Black beans, Lima beans, Lentils—cooked
Naan
Bread
Orange
Broccoli
Eggs
English muffin or Bagel
Almonds
lan,Kale,
Mustard
greens
BokGai
choy,
Rapini,
Okra—cooked
HummusKidney beans,
Chickpeas,
Naanbeans, Romano beans—cooked
Pinto
Orange
Cottage
cheese—regular or low fat
Dessert tofu
Ice Almonds
cream, Frozen yogurt
Bok choy,
Kale, Rapini, Okra—cooked
Parmesan
cheese
Chickpeas, Kidney beans,
Pinto
beans,
RomanoWhite
beans—cooked
Baked beans, Soybeans,
beans—cooked
Cottage molasses
cheese—regular or low fat
Blackstrap
Dessert tofu
Collards—cooked
Ice cream, Frozen
yogurt such as
Cheese—soft
and semi-soft
Parmesan
cheese
Blue,
Feta, Mozzarella
¾ cup or3175 mL
4
2
1 whole
½ cup or 125 mL
½ 1cup
cuporor125
250mL
mL
½ 2 slices or 70 g
1 medium
¾ cup ororange
175 mL
2
whole
¼ 1cup
or 60 mL
cup
125
mL
½½
cup
oror
125
mL
½ cup or 125 mL
½ or 250 mL
1 cup
medium
½ 1cup
or 125orange
mL
100 g
cup
60mL
mL
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cup
oror
125
½ cuporor15
125
1 Tbsp
mLmL
Pancake or Waffle
Baked beans, with
Soybeans,
Pudding—made
milk White beans—cooked
Blackstrapwith
molasses
Tofu—made
calcium—check labels
Collards—cooked
Cheese—soft and semi-soft such as
Cheese—firm
such
as Cheddar, Swiss, Gouda
Blue, Feta,
Mozzarella
Cheese—processed
Pancake or Waffle
Paneer
Pudding—made with milk
Salmon—canned
with
bones—check labels
Tofu—made with
calcium
Sardines—canned with bones
Soup—made with milk
Cheese—firm such as Cheddar, Swiss, Gouda
Yogurt, fruit flavoured—regular or low fat*
Cheese—processed
Paneer
Salmon—canned with bones
Sardines—canned
with bones
Milk—skim,1%,
2%, whole,
buttermilk,
Soup—made
with milk
chocolate,
flavoured*
Yogurt, fruit flavoured—regular
or low fat*
Calcium-fortified
beverages such as
Soy, Rice, Orange juice—check labels
Skim milk powder
Yogurt—plain,
regular
low fat*
Milk—skim,1%,
2%,or
whole,
buttermilk,
1 large or 2 small
cuporor125
250mL
mL
½ 1cup
1 Tbsp
or 15 mL
100
g
½ cup or 125 mL
chocolate, flavoured*
beverages such as
mg for each portion of calcium-enriched milk or yogurt.
300*Add 100Calcium-fortified
Soy, Rice, Orange juice—check labels
Skim milk powder
Yogurt—plain, regular or low fat*
NUMBER OF
PORTIONS
I ATE
MILLIGRAMS
OF CALCIUM
PER PORTION
1
2 1/2 x 50
1 1/2 =portions
1
2 1/2 x 50
1 1/2 =portions
NUMBER OF
PORTIONS
I ATE
TOTAL
PORTIONS
MILLIGRAMS
OF CALCIUM
PER PORTION
TOTAL
MILLIGRAMS
OF CALCIUM
S
C
TOTAL
MILLIGRAMS
OF CALCIUM
= 125
da
S
M
C
M
da
= 125
M
=
x 50
=
=
x 50
=
Y
=
x 75
=
*O
o
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o
M
D
1 cup
250
mL
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oror
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125
1 Tbsp
mLmL
½ 100
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251gTbsp or 15 mL
2525
gg
2 slices,
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or g
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small
25½g cup or 125 mL
1/3 100
can g
½ can
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25 g
¾ cup or 175 mL
2 slices, 21 g each
25 g
1/3 can
½ can
1 cup
250
mL
1 cup
oror
250
mL
¾ cup or 175 mL
1 cup or 250 mL
1/3 cup or 75 mL
¾ cup or 175 mL
1 cup or 250 mL
1 cup or 250 mL
1/3 cup or 75 mL
¾ cup or 175 mL
TOTAL
PORTIONS
MY
TOTAL
=
=
x 75
x 150
=
=
=
x 150
=
=
x 200
=
=
x 200
=
=
x 300
=
x 300
=
=
D
MY TOTAL CALCIUM INTAKE =
mg
MY TOTAL CALCIUM INTAKE =
mg
*Add 100 mg for each portion of calcium-enriched milk or yogurt.
MY
TOTAL
STEP 3: TAKE ACTION
STEP 3: TAKE ACTION
Plans make things work!
Plans make
thingsACTION
work!
IDEAS
FOR
IDEAS
FOR ACTION
IDEAS FOR
ACTION
IDEAS
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STEP 1: CALCULATE YOUR
CALCIUM INTAKE
STEP 3: TAKE ACTION
STEP 3: TAKE ACTION
CALCIUM-RICH FOODS
IDEAS FOR
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MY RECOMMENDED INTAKE:
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RECOMMENDED
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* Osteoporosis Canada recommends
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Calcium-rich foods I will add:
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to learn more.
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BC Dairy Foundation 2007
1 cup or 250 mL
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STEP 4: IS YOUR
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STEP 4: IS YOUR
PLAN REALISTIC?
STEP 4: IS YOUR
PLAN REALISTIC?
STEP 4: IS YOUR
STEP 4: IS YOUR
PLAN REALISTIC?
PLAN REALISTIC?
STEP 4: IS YOUR
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STEP 2: DID YOU GET ENOUGH
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STEP 3: TAKE ACTION
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Proof To CLIENT
Proof To CLIENT
1
Hine Design: 3498_Nat'l_Calcium Calculator.indd
DATE
May 15, 2008
IP4
Folder: 3498_Nat'l _Calcium Calculator | Trim Size: 15.625" x 9"
1
Bleed Size: .125"
Proof To CLIENT
Hine Design: 3498_Nat'l_Calcium Calculator.indd
DATE
May 15, 2008
IP4
Folder: 3498_Nat'l _Calcium Calculator | Trim Size: 15.625" x 9"
font usage: Helvetica Neue, Zipty Do
DATE
Inks: CMYK + PMS 2582
Line Screen: 200 lpi
Hine Design: 3498_Nat'l_Calcium Calculator.indd
Bleed Size: .125"
font usage: Helvetica Neue, Zipty Do
Inks: CMYK + PMS 258