Adults 24-50 generally need at least 1,000 mg a day to maintain healthy bones. The over-50 crowd should aim for a minimum of 1,200 mg of calcium daily, to offset the loss of bone that occurs as a natural part of aging. Post-menopausal women who are not on estrogen replacement therapy may need as much as 1,500 mg of calcium daily. Although fast-growing toddlers need the calories and fat that whole milk provides, most of the rest of us don't. It's a good idea to help children from about age 3 onward start developing a taste for skim milk.
Skim milk has no fat and contains fewer calories and more calcium than whole or low-fat milk.
Outside the dairy food group, calcium is found in smaller amounts in dark, leafy greens, broccoli, okra, canned salmon with bones, sardines, tofu made with calcium sulfate, dried beans, bok choy, dried figs and fortified fruits and juices. Below is a list to help you make sure you eat the foods that will give you the calcium you need. The amount of calcium may vary, depending on the ingredients. Free seminars related to health, life and family are offered at the Dr. Sam P. Patterson Library . Contact Us 2000 Baptist Memorial Health Care Corporation.