What... (i.e. camp, dance class, birthday party)
Pick a NYMetroParents Region: All Regions   Manhattan    Brooklyn    Queens    Westchester    Rockland   Fairfield    Nassau    Suffolk  




     Home  >  Articles  > Women's Health
by Greenwich Hospital

Related: strong, bones, health, nutrition, calcium, food, diet, kids, child,

It's easy to lose track of your calcium intake. The Greenwich Hospital is here to help with a number of tips for measuring your calcium and vitamin D intake to insure strong, healthy bones.

How Do I Maintain Strong Bones?
Eating foods rich in calcium and vitamin D are both needed to maintain strong bones.

What is Calcium?
Calcium is an important mineral that helps keep bones strong. Your body needs a certain amount of calcium every day. If you do not eat enough calcium, your bones may become weak and break more easily.

How Much Calcium Do I Need?
The amount of calcium you need every day depends upon your age and stage of life.

Children 0-6 months need 500 mg/day
Children 7-12 months need 500 mg/day
Children 1-3 years need 500 mg/day
Children 4-8 years need 800 mg/day
Children 9-18 years need 1300 mg/day
Adults 19-50 years need 1000 mg/day
Adults 51+ years need 1200 mg/day

Pregnancy and Lactation
under 18 years need 1300 mg/day
over 19 years need 1000 mg/day

What Foods are Good Sources of Calcium?

Calcium is found in many foods. Dairy products like milk, cheese, or yogurt are excellent sources but some vegetables, nuts, and fish are good sources. A Registered Dietitian (R.D.) can help you select foods to meet your calcium needs.

Dairy Foods

Milk (whole, low fat, skim)
8 oz
300 mg

Cottage cheese
1 cup
155 mg

Mozzarella cheese (part skim)
1 oz

8 oz

Cheddar cheese
1 oz

American cheese
1 oz

Ricotta cheese
1/2 cup

Non Dairy Foods

Orange juice (calcium fortified)
8 oz

Soy milk (calcium fortified)
8 oz

1/2 cup

Collard greens (cooked)
1 cup

Sardines (canned, with bones)
3 oz

Black beans (cooked)
1 cup

How Can I Increase Calcium in My Diet?
Choose at least 2-3 servings of low fat dairy foods such as milk, cheese, or yogurt each day
Limit sodium and caffeine intake because excessive amounts can increase calcium excretion
Limit foods high in oxalic acid such as spinach, rhubarb, chard, beet greens, and sweet potatoes because they can block calcium absorption. Consume calcium-rich foods throughout the day instead of all at once because your body can best handle about 500 mg at a time.

What is Vitamin D?

Vitamin D is a hormone that helps the intestinal tract to absorb calcium and helps to maintain normal blood levels of calcium. By doing this, vitamin D helps form and maintain strong bones.

How Much Vitamin D Do I Need?
The amount of Vitamin D you need every day depends on your age and stage of life.

Children 0-18 years need 200 IU/Day
Adults 19-50 years need 400 - 800 IU/Day
Adults 51+ years need 800 - 1000 IU/Day

Pregnancy and Lactation:
under 18 years need 200 IU/Day
over 19 years need 200 IU/Day

What Foods Are Good Sources of Vitamin D?
Vitamin D can be found in foods such as fatty fishes, fortified dairy products, and fortified cereals.

Dairy Foods

Milk (whole, low fat, skim); fortified
8 oz
98 IU

Swiss Cheese
1 oz
12 IU

Mozzarella cheese (part skim)
1 oz
200 IU

Non Dairy Foods

Cod liver oil
1 Tbsp
1350 IU

Salmon (cooked)
3 1/2 oz
360 IU

Mackerel (cooked)
3 1/2 oz
90 IU

Sardines (canned)
1 3/4 oz
70 IU

Egg Yolk
20 IU

Beef Liver (cooked)
3 1/2 oz
15 IU

Adequate intake of calcium and vitamin D throughout a lifetime will promote strong bones. Some individuals may not be able to meet their calcium and vitamin D needs through foods. When this is the case, supplements of calcium with vitamin D can supply the daily need for these nutrients. Discuss with your doctor the supplement type and dose that you should take.

For more Patient Education Fact Sheets, see the Greenwich Hospital web site at www.greenhosp.org and click on Patients & Visitors, then Patient Education

Greenwich Hospital is a 174-bed community hospital, serving lower Fairfield County Connecticut and Westchester County New York. It is a major academic affiliate of Yale University School of Medicine and a member of the Yale New Haven Health System.

Related Articles:

The Right Foods for Young Athletes

Superfoods for Kids: The Nutrients they Need and Where to Find Them

Pregnancy & Baby Resources

Kids: Get Milk!

How to Keep a Low Sodium Diet

Boredom buster

Be a parent in the know
Receive our weekly highlights newsletter · Over 1,000 local activities

More Women's Health Articles

This October, Think Pink: Warning Signs of Breast Cancer
3 Ways Hypothyroidism Misdiagnosis Can Affect You
What to Do When Your Daughter Gets Her First Period
Birth Control and the HPV Vaccine for Girls with Special Needs
10-Point Checklist to Prepare for Your Daughter's First Period

Be a good fellow parent and share this with a friend who would be interested
Email Friend

Local Women's Health Sponsors

Fit 4 Long Island
18 Kipling Dr.
Greenlawn, New York

FIT 4 Long Island seeks to empower kids, teens and...

Sterling Care Home Health Services
235 Glenville Rd, 3rd fl
Greenwich, CT
Sterling Care Home Staffing?s Family Services Divi...

LI Beauty MD
25 Main St
Stony Brook, NY
You deserve to be pampered ? and Long Island Beaut...
Fit 4 Long Island
18 Kipling Dr.
Greenlawn, New York

FIT 4 Long Island seeks to empower kids, teens and...

Park Avenue Fertility
Fairfield, Norwalk, Trumbull
855-901-BABY (2229)
At Park Avenue Fertility and Reproductive Medicine...
See Our Women's Health Directory

local zones


Nassau cont.


Suffolk cont.


Westchester cont.



Rockland cont.


Queens cont.


Brooklyn cont.


Copyright 2015 NY Metro Parents Magazine Site Design: THE VOICE