|
DESCRIPTION
Recently it has been found that the RDA
level defined for calcium at 800 milligrams may not be sufficient to prevent
bone loss in certain target groups such as post-menopausal women. Given this,
scientific studies have been undertaken to better our understanding of what
level of calcium intake is adequate. The results suggest that 1,000 to 1,500
milligrams per day is optimal. Therefore at the higher level of requirement of
1,000 to 1,500 milligrams, there would be far greater percentage of individuals
displaying suboptimal calcium intake. The High Calcium Diet is designed for
those individuals who want to get 1,000 to 1,500 milligrams in their daily
diet. In the absence of dairy product consumption, meeting this objective is
very difficult and a calcium supplement may be required. Those people eating a
low protein diet may require less calcium, and therefore their needs would be
reduced.
A High Calcium Diet should be avoided by
those individuals who are hyperabsorbers of calcium and have a family and
personal history of calcium stone of the kidney.
The major sources of calcium in the diet
are dairy products. The relative calcium content of foods is shown on the
following page:
Food Calcium
Content
| Low-fat yogurt 415 mg |
Sardines, drained, 3 oz. 372 mg |
| Skim milk (1 cup) 350 mg |
Low-fat cheese (1.5 oz.) 300 mg |
| Tofu (4 oz.) 154 mg |
Broccoli (1 cup) 90 mg |
| Cottage Cheese 2% (1/2 cup) 77 mg |
Beans (1/2 cup) 40 mg |
SAMPLE MENU FOR ONE DAY
Breakfast
| 1/2 cup orange juice |
1/2 cup cooked oatmeal |
| 2 tablespoons raisins |
2 slices whole wheat bread
(toasted) |
| 1 cup skim milk |
|
Lunch
| 1/2 cup apple juice |
3 ounces sliced turkey breast |
| 1/2 cup steamed carrots |
1 apple |
| 1/3 cup cooked corn |
1 cup skim milk |
| 1/4 cup ricotta cheese |
2 slices whole wheat bread, sliced
lettuce and tomato for sandwich |
Dinner
| 1/2 cup grapefruit juice |
4 ounces broiled halibut |
| 1 cup brown rice |
1 cup steamed broccoli |
| 2 teaspoons oil and vinegar dressing
|
2 slices whole wheat bread |
| 2 teaspoons ricotta cheese |
1 banana |
| 1 cup skim milk |
1 cup salad: romaine or Boston lettuce,
sliced carrots, cucumbers, mushrooms, green pepper, celery |
Evening Snack
| 1/2 cup low-fat yogurt |
2 soya cakes |
| 1 tablespoon peanut butter |
1 small pear |
| 1 small apple |
|
Nutrient Content:
Calories: 2400
Protein: 18%
Carbohydrates: 57%
Fat: 25%
Cholesterol: 280 mg
Fiber: 12 g
FOOD EXCHANGE MENU
Bread and Cereal Exchange List:
12 servings per day
Recommended:
• Whole wheat bread • White
bread (enriched) • Cereals
• Pastas • Potatoes •
Sweet potato
• Beans (dried) • Green peas
• Lentils
Avoid:
• Refined fiber-free breads and
cereals • Sugar coated cereals
• Baked goods containing large
amounts of fats and sugar such as:
• Doughnuts
• Sweet rolls
Fat Exchange List:
7 servings per day
Recommended:
• Enriched margarine • Butter
• Polyunsaturated salad oils such
as:
• Corn oil
• Safflower oil
Avoid:
• Saturated fats such as:
• Lard • Saturated oils •
Coconut oil
Fruit Exchange List:
9 servings per day
Recommended: • Fresh, frozen,
and canned fruits both whole and juice
Avoid: • Fruits canned in
syrup pack
Meat and Meat Substitute Exchange
List:
4 servings per day
Recommended:
• Lean meats and poultry • Fish
and shellfish
• Eggs • Low fat cheeses such
as:
• Cottage cheese •
Mozzarella
Avoid:
• Sausages and luncheon meats
• Fatty cheeses such as cream
cheese
Milk Exchange List:
6 servings per day
Recommended:
• Skim milk • Milk (2% fat)
• Yogurt made from skim milk or milk
(2% fat) • Evaporated skim milk
• Buttermilk made from skim milk or
milk (2% fat) • Soy milk
Avoid:
• Whole milk or whole milk
products
• Ice cream (see Full Liquid Diet and
Clear Liquid Diet substitutions for exceptions)
Vegetable Exchange List:
3 servings per day
Recommended: • Fresh or frozen
vegetables, whole or juice
Avoid: • None
Miscellaneous Exchange List
Recommended: • Homemade, fat-free
soups and broths
Avoid: • Refined and processed
sweets, such as candy
Note:
Be sure to include six to eight cups of
fluids, such as water, per day. |
