(Video uploaded 03/2018)

Transcript

Title：How can we get adequate calcium in our diet?

We count on our bones to support our body in running, walking or any body movements.

To keep our bones healthy, we need to have adequate calcium from diet everyday.

An adult needs 1,000 milligrams of calcium daily from diet to meet the body needs. So do pregnant and breastfeeding women. 

Dairy products are convenient sources for dietary calcium.  A serving of dairy contains about 300 milligrams of calcium.  It is equivalent to a cup of 240 millilitres of milk, or two slices of processed cheese or a tub of 150-millilitre yoghurt.

Two servings of dairy provide more than 60 percent of the calcium we need per day.
You can choose either a cup of milk plus two slices of cheese, or a cup of milk plus a tub of yoghurt.

If you cannot drink milk, choose calcium-fortified soy milk or firm tofu instead. A cup of calcium-fortified soy milk or a half of a block of firm tofu, just like a glass of milk, contains about 300 milligrams.

Besides dairy product, calcium-fortified soy milk and tofu, there are other calcium-rich foods, like dark green vegetables, dried beans, sesame seeds, nuts, small fish or dried shrimp which can be eaten with bones or shells.

To meet our needs, we can choose more calcium-rich foods for our meals and snacks. For example, have oatmeal with low-fat milk for breakfast. At lunch, have a serving of dark green vegetables such as half a bowl of choy sum, and sprinkle black sesame seeds on rice.

At dinner, in addition to having broccoli, steamed eggs with milk and dried anchovies, plus firm tofu in soup make a calcium-rich meal! As for a snack, a carton of calcium-fortified soy milk or a tub of plain low-fat yoghurt is a good choice.

In short, we need two servings of dairy and at least a bowl of dark green vegetables per day. Remember to choose firm tofu and fish which can be eaten with bones when planning our meals.

Some pre-packaged foods such as soy milk and breakfast cereals are fortified with calcium. When we shop, read the nutrition label on the package. This helps us choose products that give our body more calcium. It's so easy!

To learn more, please visit the website of the Family Health Service, Department of Health
www.fhs.gov.hk