Get Your Daily Dose of Calcium with These Simple Food Swaps
Calcium is a vital mineral that is essential for strong bones and overall health. It is important to get enough calcium in your diet to ensure that your body is functioning properly. However, not everyone is able to get the recommended daily intake of calcium, which can lead to health problems down the line. Luckily, there are simple food swaps you can make to increase your calcium intake without sacrificing taste or convenience. In this article, we’ll explore some easy food swaps to help you get your daily dose of calcium.
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Swap Cow’s Milk for Almond Milk
Cow’s milk is a great source of calcium, but not everyone can tolerate it due to lactose intolerance or other dietary restrictions. Almond milk is a fantastic alternative that is low in calories and high in calcium. One cup of almond milk contains approximately 300 mg of calcium, which is about 30% of the recommended daily intake for adults. It also has a mild, nutty flavor that is perfect for smoothies, cereal, or as a substitute for cow’s milk in baking.
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Swap White Bread for Whole Wheat Bread
While white bread is a staple in many households, it is not a significant source of calcium. Whole wheat bread, on the other hand, is high in calcium and other essential nutrients. Two slices of whole wheat bread can contain up to 120 mg of calcium. This makes it an easy swap to make that can significantly increase your daily calcium intake.
- Swap Rice for Quinoa
Rice is a common staple in many diets, but it is not a significant source of calcium. Quinoa, however, is a nutrient-dense grain that is packed with calcium, magnesium, and other essential nutrients. One cup of cooked quinoa contains approximately 80 mg of calcium, which is about 8% of the recommended daily intake for adults. Quinoa is also versatile and can be used in a variety of dishes, from salads to soups and stews.
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Swap Regular Yogurt for Greek Yogurt
Regular yogurt is a good source of calcium, but Greek yogurt is even better. Greek yogurt contains almost double the amount of calcium as regular yogurt, with one cup containing approximately 300 mg of calcium. It is also high in protein and lower in sugar, making it a healthy and delicious snack or breakfast option.
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Swap Potato Chips for Kale Chips
Potato chips may be a tasty snack, but they are not a significant source of calcium. Kale chips, on the other hand, are packed with calcium and other essential nutrients. One cup of kale chips can contain up to 180 mg of calcium, which is about 18% of the recommended daily intake for adults. They are also easy to make at home and can be seasoned to your liking.
The Bottom Line
Getting enough calcium in your diet is important for strong bones and overall health. By making simple food swaps, you can increase your calcium intake without sacrificing taste or convenience. Almond milk, whole wheat bread, quinoa, Greek yogurt, and kale chips are all easy swaps to make that can significantly boost your daily calcium intake. Try incorporating these calcium-rich foods into your diet to ensure that you are getting the calcium you need to stay healthy and strong.