Calcium, the most abundant mineral in the human body, has several important functions. More than 99% of total body calcium is stored in bones and teeth where it functions to provide structure. The remaining 1% is found throughout the body in blood, muscle, and the fluid between cells.

Bone undergoes continuous remodeling, with constant resorption (breakdown), and deposition of calcium into new bone formation. The balance between bone resorption and deposition changes as people age. During childhood there is a higher amount of bone formation and less breakdown. In early and middle adulthood, these processes are relatively equal. In aging adualts, particularly among postmenopausal women, bone breakdown exceeds its formation, resulting in bone loss, which increases the risk for osteoporosis (a disorder characterized by porous, weak bones).

Do We Get Enough Calcium?

The U.S. RDA for calcium for adults aged 19-50 (except pregnant or lactating women) is 1,000 milligrams per day. There is a widespread concern that Americans are not meeting the recommended intake for calcium. According to NHANES data on dietary intake of selected minerals 1999-2000, average dietary intake of calcium for women aged 40-59 is 744 mg. For women aged 60 years and older, the average intake is 660 mg, only about half of the recommended 1,200 mg Dietary Reference Intake for women aged 50 and older.

How Can We Get Enough Calcium?

In the U.S., milk, yogurt and cheese are the major contributors of calcium in the typical diet. They contain the greatest amount of calcium per serving, and are good sources of protein, Vitamins D, A and B12, and minerals such as phosphorus, potassium and magnesium. A variet of non-fat and reduced fat dairy products are available to give you the same amount of calcium without adding the calories and saturated fat to your diet. 

However, those who are lactose intolerant or vegan probably tend to avoid or completely eliminate dairy products from their diets. Luckily, there are a variety of calcium-rich sources that include:

• Fortified cereals and breads.
• Fortified soy and rice beverages.
• Tofu (with added calcium sulfate).
• Dark greens and leafy greens, such as broccoli, spinach, bok choy and kale.
• Salmon and sardines with small bones.
• Almonds.
• Flour tortillas.

Many dieters find that the use of a high quality daily calcium supplement along with calcium enriched diet foods can help ensure adequate intake of calcium while dieting to lose or manage weight. Delicious WonderSlim Pudding/Shakes and Smoothies contain 20% of the Daily Value of calcium, while larger Weight & Inches Shakes contain 40% of the Daily Value of calcium.

Do you sometimes get stuck in a “diet rut” when it comes to creative meal planning when dieting to lose weight? If so, try this idea. Pretend you must incorporate a particular food into every meal and snack throughout the day. Then challenge yourself to find a variety of ways to prepare that food for breakfast, lunch, dinner and snacks.

 For example, if you usually eat strawberries as a finger food, try something different. Toss a handful of strawberries in the blender with ice cubes, skim milk and WonderSlim smoothie mix to make a delicious high protein strawberry diet smoothie. Prepare chilled strawberry soup for lunch. Dice some strawberries and mix them into WonderSlim Strawberry, Chocolate or Vanilla Pudding/Shakes. Make a strawberry-poppy seed salad dressing and drizzle it over tossed greens.

Try the same idea with chicken, pasta or any food that has pulled you into a “diet rut”. Think outside the box to discover flavorful alternatives to the healthy foods you love.