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As bariatric patients we really just think about calcium in terms of supplements and forget that a healthy bariatric diet also contains FOODS that are high in calcium if you choose well. I would rather drink 2 cups of Almond Breeze Unsweetened Almond Coconut Milk a day for 1000 mg calcium boost than chew four big nasty chunks of bariatric calcium supplement and I know you would too! Plus the calcium from ricotta or almond milk is more easily absorbed than that in a supplement. It’s about the balance of the calcium and fat in the food… it’s better to Eat your Calcium.
The ten best food sources of calcium are
- 1 cup Vanilla Breeze® Unsweetened Almond Coconut Milk contains 465 mg
- 1 cup plain, low-fat yogurt contains 415 mg
- 1 cup fruit-flavored, low-fat yogurt contains 345 mg
- 1/4 cup nonfat, dry milk contains 377 mg
- 3 ounces canned sardines with bones contains 372 mg – does anyone really eat sardines with bones or do we all do an eye roll over this one!
- 1 cup skim milk contains 302 mg
- 1 cup part skim ricotta contains 300 mg
- 1/4 cup grated Parmesan cheese contains 338 mg
- 1 ounce Swiss cheese contains 272 mg
- 1/4 up dry roasted almonds contain 72 mg
- 1 cup Kale, Spinach, Bok Choy, contains 74 mg
Most of us are not down for chowing down on sardines with bones, but we can make Greek yogurt, ricotta, and Swiss cheese a part of our realm of choices. Other excellent sources of calcium are: unsweetened almond milks, 1 to 2% milks, Monterey Jack, mozzarella and cheddar cheeses, salmon, tofu (processed, with calcium), almonds, white beans, and soybeans. Since dairy products such as whole milk and cheese are also high in fat in addition to calcium, it’s best to choose low-fat versions of dairy products, which still contain ample amounts of calcium.