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Get Your Calcium Without All The Fat

Updated on March 14, 2012
Calcium Rich Foods
Calcium Rich Foods
Broccoli for a healthy snack
Broccoli for a healthy snack
Delicious frozen yogurt
Delicious frozen yogurt
Stir-fried Tofu and Greens
Stir-fried Tofu and Greens
Low-fat Berry Milkshake
Low-fat Berry Milkshake

Calcium enriched foods without the fats

The following recommendations are not intended for growing children who benefit from milk for growing teeth and bones. This article applies to adults who are trying to follow a heart-healthy diet by getting the necessary calcium withouy all the fat. As you may not know, whole-milk dairy products have a high amount of calcium and they also have a good amount of fat which is mostly saturated. The following tips will give you calcium but in a much healthier way.

1. Always try to substitute skim or low-fat milk for water. Examples would be when making soups, oatmeal, or making muffins.

2. Eat collard, kale, turnip or mustard greens, and broccoli several times a week. I did not mention spinach because it contains substances called oxalates that interferes with calcium absorption. Spinach although is still good, but better as a source of iron.

3. Keep nonfat dry milk on hand and add it to anything you can think of, such as soups, meat loaf, casseroles, and beverages. Adding nonfat dry milk into coffee, tastes just like half-and-half does.

4. Increase your indulgence into low-fat yogurt and frozen yogurts in place of foods such as pies, cheesecakes, ice cream and the list just goes on. One thing to keep in mind though is that on an ounce-for-ounce basis, yogurt has at least as much calcium as milk, but generally not fortified with Vitamin D as milk.

5. When eating a salad or soup, use low-fat grated cheese. If a baked food dish calls for cottage cheese (not a good source of calcium), or cream cheese(high fat content), also use low-fat grated cheese.

6. Cook tofu instead of meat or chicken in stir-fry dishes. Tofu added to salads and soups are also excellent. When you are purchasing tofu, remember to check the label to make sure it has calcium salt. Just four ounces of tofu can have about 300 milligrams of calcium.

7. Make low-fat milk shakes at home by adding milk, ice cubes, flavoring like vanilla extract , or any type of berry, and low calorie sweetener. Mix in a blender and you will have a delicious shake.

8. Keep broccoli handy as a snack because it is a high calcium vegetable. Enhance this snack with a part-skim ricotta cheese or just plain yogurt.


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    • laringo profile imageAUTHOR


      9 years ago from From Berkeley, California.

      Thank you Kulsum Mehmood, I have known for a long time we are what we eat and think, although it sometimes takes growing a little older to really start to applying  it to your own life. At least in my life it did. It can also depend on personal situations that can hinder you,as was in my case for a time in my life.

    • Kulsum Mehmood profile image

      Dr Kulsum Mehmood 

      9 years ago from Nagpur, India

      Nice hub laringo. Good info about calcium in our diet. We are what we eat and think. Thank you for visiting my profile and leaving me a fan mail.

    • laringo profile imageAUTHOR


      9 years ago from From Berkeley, California.

      DarleneMarie, thanks for commenting. I haven't drank whole milk for years because it taste too thick or heavy to me. I usually stay with soy or 2% milk.

    • laringo profile imageAUTHOR


      9 years ago from From Berkeley, California.

      BKCreative, I too just love all the greens; collards, mustards, and turnips. With the tofu, it absorbs the flavors of what you are cooking, especially in a stir fry. I just love it. Needless to say, your getting the benefit of lots of calcium.

    • DarleneMarie profile image


      9 years ago from USA

      Great Hub! Since I started drinking 2% milk, I can't go back to whole milk and its better for me anyways :)

    • BkCreative profile image


      9 years ago from Brooklyn, New York City

      Good to know my favorite food - collards, provide so much calcium. And the stir fried tofu and greens? - good tasty food.

      Thanks for this hub. We need good health reminders every now and then!


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