•your ethnicity •your genetics •your intake of calcium-rich foods •your exercise habits •your medical history •your personal habits such as smoking and drinking
It is never too late to start a calcium-rich diet or to start taking calcium if your daily intake falls short of recommended levels.
How to calculate your calcium intake
Use this calcium calculator as a tool to determine your average daily calcium intake.
Step 1: Read and answer the questions regarding your typical daily intake of certain foods. Step 2: Multiply your answer and write the total in the space provided. Step 3: Add the totals to determine your average daily calcium intake. Step 4: Compare to the suggested amount based on your age.
Question
Calculate
Total
How many 8 oz glasses of low-fat (1%) milk do you drink per day?
______ x 290 =
___________
How many servings (1 cup, cooked) of spinach per day?
______ x 290
___________
How many servings (1 ounce) of cheddar cheese per day?
______ x 200
___________
How many servings (1 cup) of low-fat yogurt per day?
______ x 400
___________
How many servings (1/2 cup) of ice cream per day?
______ x 85
___________
How many servings of calcium-fortified juices (orange, 1 cup) per day?
______ x 300
___________
How many servings of almonds (1/2 cup) per day?
______ x 160
___________
Your average daily calcium intake is
___________
• 1,000 mg/day for premenopausal women and postmenopausal women also taking estrogen
• 1,500 mg/day for post menopausal women not taking estrogen
• 1,200 to 1,500 mg/day for pregnant and nursing women
Calcium is always best obtained through calcium-rich food. However, if your total intake of calcium falls below the recommended amount, then you should discuss with your doctor adding a daily calcium supplement to your regimen.
Calcium Supplements
I like the nutraMetrix Calcium because it is easy to take (a citrus flavored drink), is quickly absorbed, and is not constipating. Each serving contains 375 mg of calcium (your body can only absorb 300-400 mg at a time) and 500 IU of vitamin D, as well as magnesium, manganese, vitamin C and boron. Start taking now so there is no need for Fosamax in your future! This product is also very well-priced at $20 for 90 servings.
Next time you are in the office, ask for a sample. You can purchase in our office or also on our weblink. www.nutrametrix.com/dunnedelashomds
Julianne M. Dunne, MD, PC 1230 Mamaroneck Avenue Suite 100 White Plains, NY 10605 tel. (914) 948-1020 fax. (914) 948-1002 email: gyndocs1230@yahoo.com
