Why Should I Follow a High-Calcium Diet?

If you are at risk for or have osteoporosis, a diet high in calcium is one important part of your prevention or treatment plan. Calcium can help build and maintain strong bones. If you have osteoporosis, the diet can reduce the rate of bone loss.

How Much Calcium Do I Need?

In general, men and premenopausal women need 1,000 milligrams of calcium per day. Postmenopausal women need 1,200 milligrams per day. Teenagers need 1,300 milligrams per day.

What Are Some Good Sources of Calcium?

Rather than focusing on consuming more of just one calcium-rich food, such as milk, try adding a variety of different foods. The table below lists examples of some foods that are good sources of calcium:

What Other Dietary or Lifestyle Changes Should I Make?

In addition to increasing calcium intake, other important components of preventing or treating osteoporosis include:

• Getting adequate vitamin D
• Engaging in regular weight-bearing exercise
• Quitting smoking

Vitamin D is essential in order for your body to use the calcium you consume. Good sources of vitamin D include: fortified milk, salmon, mackerel, egg yolks, and sunlight. Weight-bearing exercise, such as walking, running, and strength-training, can help strengthen your bones. Also, quitting smoking is essential to stopping further bone loss.

Are There Any Foods That I Should Avoid?

While there is no single food to avoid on this diet, a diet extremely high in fiber or alcohol can interfere with calcium absorption in your body. Caffeine, found in coffee, tea or soda, can leach calcium out of your bones and into your urine.

Suggestions on Increasing Calcium Intake

Here are some tips on how to increase your intake of calcium:

• Choose breakfast cereals that are fortified with calcium.
• Add milk instead of water when making oatmeal.
• Use canned salmon, instead of tuna, to make lunch salads.
• Drink calcium-fortified orange juice.
• Add nonfat dry milk to recipes, such as pancakes, bread, cookies, puddings, and cocoa.
• Use yogurt in place of sour cream or mayonnaise when making dressings, dips, or sauces.
• Add shredded cheese to foods, such as baked potatoes, casseroles, and salads.
• If you are finding it difficult to get enough calcium through your diet alone, talk to your doctor about taking calcium supplements.