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How do I increase my calcium intake?

Hack How do I increase my calcium intake?

How much calcium do I need?

Calcium needs vary throughout life but as an adult you will need around 1000mg/day of calcium. It is much better to get calcium from foods than from calcium supplements.

Good sources of calcium include:

  • Dairy foods, such as milk, cheese, yoghurt. One cup of milk, a 200g tub of yoghurt or 200 ml of calcium-fortified soymilk provides around 300 mg calcium
  • Leafy green Vegetables such as broccoli, bok choy, spinach and cabbage. One cup of cooked spinach contains 100 mg, although only five per cent of this may be absorbed. In contrast, one cup of cooked broccoli contains about 45 mg of calcium, but the absorption from broccoli is much higher at around 50–60 per cent.
  • Fish such as canned salmon and sardines with the bones. Half a cup of canned salmon contains 402 mg of calcium.
  • Nuts and Seeds such as brazil nuts, almonds and sesame seed paste (tahini). Fifteen almonds contain about 40 mg of calcium
  • Calcium fortified foods including breakfast cereals, fruit juices and bread. One cup of calcium-fortified breakfast cereal (40 g) contains up to 200 mg of calcium. ½ cup of calcium-fortified orange juice (100 ml) contains up to 80 mg of calcium, and two slices of bread (30 g) provides 200 mg of calcium.


Why do I need calcium?

Calcium is important for strengthening bones and teeth, regulating muscle functioning, blood clotting, enzyme function and regulating heart functioning, Calcium will also help to prevent osteoporosis in later life.


Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz