Calculate your calcium¹⁴⁹

It is recommended that you take 1000 mg of dietary calcium daily to help to prevent loss of calcium from your bones. The richest natural sources of calcium are milk, yoghurt and hard cheeses. White bread, sardines and calcium fortified soya milk are also good sources of calcium. (Butter, cream and soft cheeses are poor sources of calcium).

Aim to take 3-4 portions of the following calcium rich foods daily (200-300 mg per portion):

• 200 ml glass milk
• 200 ml glass soya milk + added calcium
• 200 g bowl milk pudding
• 60 g/2 oz sardines or fish paste
• 1 pot yoghurt
• 4 slices of white bread
• 30 g/1oz hard cheese
• 1 bowl calcium rich cereal with milk
• 200 g portion Macaroni cheese
• 30 g/1 oz Tahini (sesame) paste
• 170 g/6 oz Cheese & Tomato Pizza

More detailed information on the calcium content of food is given in the table below. Also try to include a selection of foods with a more moderate amount of calcium, such as baked beans, spinach, orange juice and milk chocolate to ensure an adequate intake.

Note* Information on soya products with added calcium has been derived from manufacturers data.