Calcium is the most abundant mineral in your body. Consuming enough calcium is critical for keeping your bones and teeth strong and for maintaining the function of your nerves, heart and muscles. The current recommended dietary allowance (RDA) by age group is as follows:
1-3 years—700 mg daily
4-8 years—1,000 mg daily
9-18 years—1,300 mg daily
19-50 years—1,000 mg daily
51-70 years—1,000 mg daily (men) and 1,200 mg daily (women)
Please note that these RDAs reflect suggestions from the Office of Dietary Supplements at the National Institutes of Health. Please consult your doctor to determine how much calcium you need in your diet.
Top 5 Calcium-rich Foods
Cow's mile
Yogurt
Cheese
Tofu
Dark, leafy greens
Healthy Snacks to Satisfy Your Workday Hunger
Snacking can be an important part of a healthy diet. Healthy snacks can provide midday energy boosts and fuel for exercising, and can help decrease your hunger and the odds of overeating at mealtime. Try incorporating these three simple snacks into your meal plan.
Almonds—1.5 ounces of almonds (about 35 nuts) provides enough fiber, protein and good fats to keep you feeling full until your next meal.
Greek yogurt parfait—1 cup of Greek yogurt with berries is a great way to get protein, calcium, fiber and antioxidants.
Apple and ½ cup roasted chickpeas—Apples are fat-, sodium- and cholesterol-free. What’s more? One medium-sized apple has less than 100 calories. When paired with ½ cup roasted chickpeas, you get a snack that provides protein, and good fats and carbs.