To grow strong, your daughter's bones need a balanced diet that includes foods with calcium. She should aim for 1,300 milligrams (130% Daily Value) of calcium each day. Here's a list of foods to help her get the calcium she needs.
Other
Item |
Suggestions for use |
Portion per
person |
Calcium per
portion in
milligrams
(% Daily Value) |
Fat-free or
low-fat yogurt
(fruit flavored or plain) |
Try a different flavor for every day of the week |
1 cup |
315-450
(30-45%) |
Ricotta cheese,
part skim |
Great on pasta, pizza, and in quiche |
1/2 cup |
337 (35%) |
| Orange juice with added calcium |
Smoothies go a long way when you add orange juice |
1 cup |
300 (30%) |
| Fat-free or low-fat milk (plain or flavored) |
Great with meals, snacks, or on its own |
1 cup |
300 (30%) |
| Soy beverage with added calcium |
It's a treat added to cereals, baked goods, smoothies, or on its own |
1 cup |
250-300
(25-30%) |
Tofu
(with calcium sulfate
on ingredient list) |
Adds a calcium boost to stir fries, sandwiches, soups, and low-fat desserts - try it marinated, grilled,
sautèed or baked |
1/2 cup |
204 (20%) |
Low-fat cheese
(such as part-skim
low-moisture
mozzarella or American) |
Great on pasta, sandwiches, with apple slices,
or homemade pizza |
1 ounce |
174-207 (20%) |
Collards
(boiled, frozen) |
Great steamed or added to stir fries, soups, or a
variety of cooked meals |
1/2 cup cooked |
179 (20%) |
English muffins,
whole wheat |
Ideal for breakfast, snacks, or lunch - they make great sandwiches, too |
1 muffin |
175 (20%) |
| Broccoli |
Try it raw or steamed, or add it to soups, stir fries,
casseroles, salads, or pasta |
1 cup |
90 (10%) |
Kale
(boiled, frozen) |
Great steamed or added to stir fries, soups, or a
variety of cooked meals |
1/2 cup cooked |
90 (10%) |
| Sesame seeds |
Quickly toast for a delicious addition to stir fries, Asian noodles, salads, breads, or cookies |
1 table-spoon |
88 (8%) |
Bok Choy
(a.k.a. Chinese cabbage) |
A terrific addition to soups or stir fries - try it in
salads or on its own, too |
1/2 cup |
80 (8%) |
Almonds
(dry roasted) |
Adds a crunch on top of yogurt, cottage cheese, and
a variety of cooked dishes |
1 ounce |
71 (8%) |
www.cdc.gov/powerfulbones
The National Bone Health Campaign is a partnership among the U.S. Department of Health and Human Services' Office on Women's Health, Centers for Disease Control and Prevention, and the National Osteoporosis Foundation.
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Centers for Disease Control and Prevention content is free and public domain.
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