QA Forum

Question & Answer

We are discussing Nutrition for a happy, healthy life
With Jacinta Dugbaza, Sarah Flanagan and Vinni Dang

Question:
I am 67 years old and have recently been diagnosed with osteoporosis. How much calcium should I be taking and how do I get that much from food?

Answer:
Osteoporosis is a condition where bones become fragile due to a loss of bone calcium. It is common in older people - especially in women after menopause. Once bones lose their calcium it is difficult to replace it, but exercise, diet (calcium) and sufficient sunshine (vitamin D) can protect against progress of the disease.

Women over 54 years of age require 1000mg dietary calcium per day. Foods high in calcium are milk and milk products such as yoghurt and cheese. Lower fat milk products are generally higher in calcium and you can also buy calcium enriched products. Fish with soft, edible bones such as canned salmon or sardines are also good sources.

Each of the following contains about 300mg dietary calcium:
*100mL reduced fat yoghurt
*250mL glass of cow’s milk
*250mL glass calcium fortified soy milk
*40g piece or hard yellow cheese
*100g salmon or sardines (with bones)
*12g raw almonds (with skin).

For more information visit the Nutrition Australia website.

View answer to: prev question | next question