All about calcium

By Nathalie Roy, Registered Dietitian

Just how much calcium do you need every day? Depending on your age, anywhere between 500 and 1,300 mg. Children need it to build strong and healthy bones, while adults need calcium to maintain them. Below, get ideas for calcium-rich meals and snacks.

Breakfast:

• A grilled-cheese sandwich made with whole grain bread and a slice of Canadian Cheddar or Canadian Gouda; a bowl of fruit salad; and a glass of chocolate milk.
• A breakfast parfait made with alternating layers of whole grain cereals, mixed berries and vanilla yogurt.

Lunch:

• Leftover cold homemade pizza (made with a whole grain crust, lots of veggies, some lean meats and some Canadian Mozzarella); dry whole grain cereal with dried fruit in a cup and milk.
• Whole grain crackers, Canadian Monterey Jack, sliced ham, cut-up veggies, apple wedges; and milk.

Snacks:

• Veggies and cheese cut in fun shapes using cookie cutters.
• Fruit wedges dipped in yogurt or peanut butter with a glass of cold milk.

Dinner:

• Chili (made with beans); whole grain rolls; cut-up veggies with a creamy yogurt spinach dip; fruit salad; and chocolate milk.
• Shepherd's pie (made with potatoes, corn, lean ground meat); spinach salad with sliced strawberries, mandarin oranges and blueberries; and milk.