Eating for Balance What to Eat to Supplement Calcium When You're Picky About Food

Introduction:

Picky eating habits can lead to nutritional deficiencies, and one of the most common is calcium. Calcium is essential for maintaining strong bones, teeth, and overall health. If you're a picky eater and want to ensure you're getting enough calcium, this article will guide you on what to eat to supplement your calcium intake.

1. Dairy Products:

Dairy products are the most well-known source of calcium. If you're a dairy lover, include the following in your diet:

- Milk: Choose low-fat or skim milk for a healthy calcium boost.

- Cheese: Opt for hard cheeses like cheddar, Swiss, and Parmesan, which are rich in calcium.

- Yogurt: Greek yogurt, especially, is a great choice due to its high calcium content and probiotics.

2. Leafy Green Vegetables:

Leafy green vegetables are an excellent alternative for those who are lactose intolerant or vegan. Some of the best leafy greens to incorporate into your diet include:

- Spinach: A cup of cooked spinach contains about 250 mg of calcium.

- Kale: One cup of cooked kale offers approximately 90 mg of calcium.

- Collard greens: These greens have about 150 mg of calcium per cup.

- Broccoli: This cruciferous vegetable provides about 86 mg of calcium per cup.

3. Nuts and Seeds:

Nuts and seeds are not only delicious but also packed with calcium. Some options to consider are:

- Almonds: One ounce of almonds contains about 75 mg of calcium.

- Sesame seeds: Just one tablespoon of sesame seeds offers about 100 mg of calcium.

- Chia seeds: These tiny seeds are packed with nutrients, including about 180 mg of calcium in two tablespoons.

4. Fortified Foods:

Many food products are fortified with calcium, making them an excellent choice for those with picky eating habits. Look for the following fortified foods:

- Orange juice: Fortified orange juice can provide about 300 mg of calcium per serving.

- Breakfast cereals: Choose cereals fortified with calcium, such as shredded wheat or Total.

- Plant-based milk: Fortified plant-based milks, such as almond milk, can also provide a calcium boost.

5. Fish with Bones:

Certain fish contain bones that are rich in calcium. Here are a few options:

- Sardines: These small fish are packed with calcium, and you can consume them whole, including the bones.

- Salmon: Although salmon has bones, they are not as easy to consume. However, salmon is a great source of vitamin D, which aids in calcium absorption.

- Tuna: Tuna packed in water contains bones, which are a good source of calcium.

Conclusion:

As a picky eater, it's essential to be mindful of your calcium intake to maintain your bone and overall health. By incorporating a variety of dairy products, leafy green vegetables, nuts and seeds, fortified foods, and fish with bones into your diet, you can ensure you're getting enough calcium. Remember, a balanced diet is key to meeting your nutritional needs.