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Calcium and vitamin D-rich dietCCalcium and vitamin D-rich dietCalcium and vitamin D-rich diet for transplantEnglishTransplant;NephrologyTeen (13-18 years)KidneysRenal system/Urinary systemProcedures;Conditions and diseasesTeen (13-18 years)NA2017-11-30T05:00:00Z000Flat ContentHealth A-Z

 

 

Calcium and vitamin D-rich diet2747.00000000000Calcium and vitamin D-rich dietCalcium and vitamin D-rich diet for transplantCEnglishTransplant;NephrologyTeen (13-18 years)KidneysRenal system/Urinary systemProcedures;Conditions and diseasesTeen (13-18 years)NA2017-11-30T05:00:00Z000Flat ContentHealth A-Z<figure> <img alt="Teen girl reading nutrition label in grocery store" src="https://assets.aboutkidshealth.ca/AKHAssets/TTC_Trans_S2_8-8_PBR.jpg" /> </figure> <h2>What are calcium and vitamin D?</h2><p>Good nutrition and exercise can help prevent bones from getting weak. Calcium and vitamin D are two important nutrients that help build strong and healthy bones.<br></p><h2>How much calcium and vitamin D do I need every day?</h2><p>This table lists the recommended amount of calcium and vitamin D that children and teens should get each day. Calcium is measured in milligrams (mg) and vitamin D is measured in International Units (IU).</p><table class="akh-table"><thead><tr><th>Age</th><th>Calcium</th><th>Vitamin D</th></tr></thead><tbody><tr><td>9 to 18 years</td><td>130​​0 mg</td><td>600 IU</td></tr></tbody></table><h2>How to increase your calcium intake</h2><ul><li>Use milk instead of water when making soup or oatmeal.</li><li>Make smoothies using yogurt, fruit and milk.</li><li>Try chocolate- or strawberry-flavoured milk.</li><li>Try calcium-fortified orange juice.</li><li>Dip fresh fruit into yogurt or veggies into cheese dip.</li><li>Offer yogurt or pudding for a dessert or snack.</li><li>Stock up on calcium-rich snacks such as cheese cubes, yogurt, tortillas, cereal with milk and almonds.</li><li>Try cooked soybeans (lightly salted).</li><li>Add shredded cheese to tortillas, soup and stew.</li></ul><h2>Calcium and vitamin D supplements</h2><p>It’s best to get calcium and vitamin D from food, but sometimes you might need supplements. If you are considering supplements, talk to your doctor, dietitian or pharmacist before you start taking any and tell them about any other medication you are taking.</p><h3>How to get the most from calcium supplements</h3><ul><li>Take no more than 500 mg of elemental calcium at a time.</li><li>Don’t take calcium supplements with any other medicine. The calcium may make other medications less effective.</li></ul><h2>Food choices rich in calcium and vitamin D</h2><h3>Calcium</h3><table class="akh-table"><thead><tr><th colspan="3">Excellent sources: foods with 200 to 300 mg of calcium per serving</th></tr><tr><th>Food</th><th>Serving size</th><th>Calcium (mg)</th></tr></thead><tbody><tr><td> Milk (whole, 2%, 1%, skim), chocolate milk, lactose-free milk</td><td> 1 cup (250 mL) </td><td> 300 </td></tr><tr><td> Soy milk fortified with calcium</td><td> 1 cup (250 mL) </td><td> 300 </td></tr><tr><td> Orange juice fortified with calcium (brands include Tropicana with calcium or President's Choice with calcium)</td><td> 1 cup (250 mL) </td><td> 300 </td></tr><tr><td> Soybeans (sometimes called edamame), cooked </td><td> 2 cups (500 mL) </td><td> 350 </td></tr><tr><td> Soybeans, roasted</td><td> 1 cup (250 mL)</td><td> 240</td></tr><tr><td> Yogurt</td><td> 170 g (1 container)</td><td> 200</td></tr></tbody></table><p></p><table class="akh-table"><thead><tr><th colspan="3">Very good sources: foods with 100 to 200 mg of calcium per serving</th></tr><tr><th>Food</th><th>Serving size</th><th>Calcium (mg)</th></tr></thead><tbody><tr><td> Cheddar cheese</td><td> 1 oz (28 g) (size of thumb) </td><td> 200 </td></tr><tr><td> Mozzarella, Colby or marble cheese </td><td> 1 oz (28 g) </td><td> 150 </td></tr><tr><td> Cheese string</td><td> 3/4 oz (21 g) stick </td><td> 150 </td></tr><tr><td> Processed cheddar cheese spread </td><td> 2 tbs (30 mL) </td><td> 180 </td></tr><tr><td> Soybeans, roasted</td><td> 1 cup (250 mL)</td><td> 240</td></tr><tr><td> Cream soups such as cream of mushroom, broccoli or chicken, prepared with milk</td><td> 1 cup (250 mL)</td><td> 170</td></tr><tr><td> Salmon, canned with bones</td><td> 3 oz (85 g)</td><td> 190</td></tr><tr><td> Sardines</td><td> 4 medium (3 0z or 92 g)</td><td> 250</td></tr><tr><td> Processed cheese</td><td> 2 slices</td><td> 150 to 200</td></tr><tr><td> Pancakes or waffles made with milk</td><td> 3</td><td> 140</td></tr><tr><td> Yogurt drink (such as Yoplait Yop)</td><td> 200 mL (1 bottle)</td><td> 200</td></tr><tr><td> Tofu, firm, made with calcium</td><td> 1/4 cup (3.5 oz)</td><td> 125</td></tr><tr><td> Pudding, chocolate or vanilla</td><td> 1/2 cup (99 g)</td><td> 105 to 120</td></tr><tr><td> Almonds</td><td> 1/4 cup (60 mL)</td><td> 100</td></tr><tr><td> Almond butter (100% crushed almonds)</td><td> 2.5 tbs (approx 35 mL)</td><td> 80</td></tr><tr><td> Hazelnuts, Brazil nuts</td><td> 1/2 cup (125 mL)</td><td> 110</td></tr><tr><td> Cereal fortified with calcium (such as Golden Grahams, Honey Nut Cheerios)</td><td> 3/4 cup (175 mL)</td><td> 100</td></tr><tr><td> Frozen yogurt, plain soft serve</td><td> 1/2 cup (125 mL)</td><td> 100</td></tr><tr><td> Molasses, blackstrap</td><td> 1 tbsp (15 mL)</td><td> 170</td></tr></tbody></table><p></p><table class="akh-table"><thead><tr><th colspan="3">Good sources: foods with up to 100 mg of calcium per serving</th></tr><tr><th>Food</th><th>Serving size</th><th>Calcium (mg)</th></tr></thead><tbody><tr><td> Boxed pasta, original (such as Kraft Dinner macaroni and cheese)</td><td> 1/2 cup (125 mL) </td><td> 200 </td></tr><tr><td> Ice cream </td><td> 1/2 cup (125 mL) </td><td> 85 </td></tr><tr><td> Figs, dried</td><td> 3 figs </td><td> 80 </td></tr><tr><td> Orange </td><td> 1 medium </td><td> 55 </td></tr><tr><td> Parmesan cheese</td><td> 1 tbsp (15 mL)</td><td> 55</td></tr><tr><td> Drinkable yogurt (such as Yoplait Tubes stirred yogurt)</td><td> 60 g (1 tube)</td><td> 60</td></tr><tr><td> Pancakes or waffles, frozen</td><td> 2</td><td> 40</td></tr><tr><td> Tahini (sesame seed butter)</td><td> 1 tbsp (15 mL)</td><td> 60</td></tr><tr><td> Brocolli, cooked</td><td> 1/2 cup (125 mL)</td><td> 40</td></tr><tr><td> Kale, cooked</td><td> 1/4 cup (60 mL)</td><td> 45</td></tr><tr><td> Tortilla chips</td><td> 12 chips (50 g)</td><td> 60</td></tr><tr><td> Corn tortilla</td><td> One, 6 inch (25 g)</td><td> 40</td></tr><tr><td> Molasses, regular</td><td> 1 tbsp (15 mL)</td><td> 40</td></tr><tr><td> Cream cheese</td><td> 1 tbsp (15 mL)</td><td> 20</td></tr></tbody></table><p></p><h3>Vitamin D</h3><table class="akh-table"><thead><tr><th colspan="3">Excellent sources</th></tr><tr><th>Food</th><th>Serving size</th><th>Vitamin D (IU)</th></tr></thead><tbody><tr><td> Salmon, canned, pink</td><td> 1 oz (28 g)</td><td> 130 to 215</td></tr><tr><td> Milk</td><td> 1 cup (250 mL) </td><td> 100 </td></tr><tr><td> Orange juice fortified with vitamin D (such as Minute Maid)</td><td> 1 cup (250 mL) </td><td> 100 </td></tr><tr><td> Soy or rice milk fortified with vitamin D</td><td> 1 cup (250 mL)</td><td> 100</td></tr><tr><td> Tuna, canned, light</td><td> 1 oz (28 g)</td><td> 70</td></tr><tr><td> Fortified margarine</td><td> 2 tsp (10 mL) </td><td> 60 </td></tr><tr><td> Sardines</td><td> 1 oz (28 g) </td><td> 75 </td></tr><tr><td> Egg (yolk)</td><td> 1 </td><td> 20</td></tr></tbody></table> <br>