It doesn\u2019t matter when you get your calcium, because your bones absorb it whenever you eat.<\/p>\n
But it does matter how you fill your total calcium needs. Turns out food is a much better \u2013 and tastier \u2013 source of the bone-building mineral than supplements.<\/p>\n
In fact, women who met their total calcium needs through food had higher bone density than those who got bigger amounts via pills, according to a 2007 study at Washington University in St. Louis, Mo.<\/p>\n
Girls ages 13-18 need the most calcium \u2013 about 1,300 mg per day \u2013 since they\u2019re developing critical bone mass, the National Institutes of Health advises. But adult women ages 19-50 still need 1,000 mg\/day; and the 50-and-up crowd needs 1,200 mg\/day.<\/p>\n
Fall short and your body steals it from your bones, which can lead to fractures, warns Connie M. Weaver, Ph.D., distinguished professor and head of Purdue University\u2019s Foods and Nutrition department.<\/p>\n
Fortunately, morning dishes are the most calcium-rich meals of the day, so breakfast is the best time to load up.<\/p>\n
Here are 11 healthy breakfast ideas.<\/p>\n
1. Cereal with Low-Fat Milk
This American classic is packed with calcium, but you can give it even more of a boost with a handful of nuts: Cereal with 1\/2-cup low-fat milk (150 mg of calcium) \u2013 add 1\/2 cup fresh fruit and 1\/4 cup almonds (100 mg). Wash it all down with a 4-ounce glass of calcium-fortified orange juice (175 mg) and you\u2019ve gotten almost half your daily intake.<\/p>\n
If you\u2019re lactose intolerant, look for calcium-fortified soy milk.<\/p>\n
Total Calcium: 425 mg (and that\u2019s not including the cereal \u2013 which can range from 100- 1,000 mg per half-cup)<\/p>\n
2. Toast and Low-Fat Yogurt
Not a cereal fan, but want to bone up on calcium? Replace it with toast (20 mg per slice) and low-fat yogurt (415 mg per 8 ounces).<\/p>\n
Total Calcium: 435 mg<\/p>\n
3. Veggie Frittata (or Italian Omelet)
Leafy greens are loaded with calcium, so why not whip up some eggs (160 mg per cup) and add veggies? Try spinach (15 mg per 1\/2 cup), turnip greens (99 mg per 1\/2 cup), kale (94 mg per 1 cup) or broccoli (21 mg per 1 cup). And be sure to top it with some cheese.<\/p>\n
Not sure how to make one? Try this recipe from Nutrition Diva\u2019s Secrets for a Healthy Diet (St. Martin Griffin, 2011) by nutritionist Monica Reinagel.<\/p>\n
Vegetable Frittata<\/p>\n
Serves: 4<\/p>\n
Ingredients
2 cups leftover cooked vegetables, such as broccoli, zucchini, asparagus or spinach
6 eggs
1\/2 cup crumbled feta, goat cheese or shredded hard cheese
Dash Worcestershire sauce
Salt and pepper, to taste<\/p>\n
Preparation
1. Preheat oven broiler.<\/p>\n
2. In medium bowl, whisk eggs, Worcestershire sauce, salt and pepper until blended.<\/p>\n
3. Spray 10-inch ovenproof skillet with non-stick spray and heat over medium heat.<\/p>\n
4. Add vegetables to skillet and saut\u00e9 briefly. Spread evenly around pan. Pour egg mixture into pan. Use tongs to re-distribute veggies, if necessary, and press them down into the eggs.<\/p>\n
5. Cook over medium heat until edges are set (about 5 minutes).<\/p>\n
6. Sprinkle with cheese and put skillet into broiler until puffed and brown (another 3-5 minutes). Remove carefully with pot holder and serve warm.<\/p>\n
Total Calcium: 482-640 mg, depending on the vegetables<\/p>\n
4. Tofu Smoothie
If you prefer to drink your breakfast, make a quick smoothie with half a cup of silken tofu (look for the kind made with calcium sulfate, about 133 mg), 1 tablespoon ground flaxseeds (26 mg), one medium banana (only 6 mg of calcium but 422 mg of potassium, another bone-builder) and half a cup each of blackberries (21 mg) and calcium-fortified orange juice (175 mg).<\/p>\n
Total Calcium: 361 mg<\/p>\n
5. Freezer Waffles with Almonds
Two Eggo brand waffles have about 300 mg calcium, says Sue Shapses, Ph.D., professor of Nutritional Sciences at Rutgers University in New Jersey. Sprinkle on 1\/4 cup almonds (100 mg) for a tasty power breakfast.<\/p>\n
Total Calcium: 400 mg<\/p>\n
6. Egg and Cheese Wrap
A 1.5-ounce piece of cheddar cheese has 306 mg calcium. Add a scrambled egg (43 mg), wrap it in a tortilla (37-42 mg) and spoon in two tablespoons of reduced-fat sour cream (32 mg).<\/p>\n
Total Calcium: 423 mg<\/p>\n
7. Latte and Bagel with Cheese
Need a healthy breakfast idea to go? A Starbucks Grande Latte \u2013 at 480 mg \u2013 gets you almost halfway to your RDA. Order a bagel topped with a slice of Swiss or cheddar (about 216-247 mg) to top it off. Surprisingly, the bagel\u2019s traditional topping \u2013 cream cheese \u2013 has only 12 mg.<\/p>\n
8. Orange Polentina
Here\u2019s a dish to impress overnight guests and load up on calcium. Italians enjoy cornmeal or polenta in countless preparations. Polentina is a creamier, porridge-like version, often served for breakfast. An orange-infused dollop of tangy mascarpone cheese and yogurt makes a calcium-rich topping (40 mg). <\/p>\n
To keep it quick, we use instant polenta or regular fine cornmeal. If you have time, the recipe will work with stone-ground cornmeal. It will take longer to cook, 15-20 minutes, but rewards you with rich texture.<\/p>\n
Serves: 4<\/p>\n
Ingredients
1 medium orange
2 cups water
1-1\/2 cups low-fat milk
1\/4 teaspoon salt
3\/4 cup instant polenta, or fine cornmeal
1\/2 cup nonfat Greek-style yogurt
4 tablespoons honey, divided
1 teaspoon finely chopped fresh tarragon (optional)<\/p>\n
Preparation
1. Zest the orange to get 1-1\/2 teaspoons; set the zest aside. Remove the rest of the peel and white pith with a sharp knife. Working over a bowl, cut the segments from their surrounding membranes. Set aside for garnish.<\/p>\n
2. Combine water, milk and salt in a large heavy saucepan and bring to a boil. Gradually whisk in polenta (or cornmeal) and return to a boil. Reduce heat to medium-low to maintain an even bubble and whisk until the polentina (180 mg) thickens, 1-5 minutes (depending on what type you\u2019re using). Remove from the heat, cover and let stand for 5 minutes.<\/p>\n
3. Meanwhile, combine mascarpone, yogurt, 1 tablespoon honey and 1\/2 teaspoon of the orange zest in a small bowl.<\/p>\n
4. Whisk the remaining 3 tablespoons honey and the remaining 1 teaspoon zest into the polentina. Divide among 4 bowls and top with a dollop of the mascarpone topping. Garnish with the reserved orange segments and sprinkle with tarragon, if desired. Serve immediately.<\/p>\n
Total Calcium: 180 mg<\/p>\n
9. Ham & Cheese Breakfast Casserole
This healthy update of a traditionally rich ham-and-cheese breakfast strata, or bread-pudding-like dish, is made lighter primarily by losing a few egg yolks and using nonfat milk. Gruy\u00e8re cheese has a delicious, nutty aroma and flavor, which means that with the relatively small amount in this recipe you still get a big impact. The results: plenty of flavor and calcium.<\/p>\n
Serves: 6<\/p>\n
Ingredients
4 large eggs
4 large egg whites
1 cup nonfat milk
2 tablespoons Dijon mustard
1 teaspoon minced fresh rosemary
1\/4 teaspoon freshly ground pepper
5 cups chopped spinach, wilted
4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1\/2 pound, 4-6 slices)
1 cup diced ham steak (5 ounces)
1\/2 cup chopped jarred roasted red peppers
3\/4 cup shredded Gruy\u00e8re or Swiss cheese<\/p>\n
Preparation
1. Preheat oven to 375\u00b0F. Coat a 7\u201d x 11\u201d glass baking dish or a 2-quart casserole with cooking spray.<\/p>\n
2. Whisk eggs, egg whites and milk in a medium bowl. Add mustard, rosemary and pepper; whisk to combine. Toss spinach, bread, ham and roasted red peppers in a large bowl. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.<\/p>\n
3. Bake until the custard has set, 40-45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15-20 minutes more. Transfer to a wire rack and cool for 15-20 minutes before serving.<\/p>\n
Total Calcium: 300 mg<\/p>\n
10. Anything with Sardines
\u201cSardines are amazing sources of calcium,\u201d Reinagel says.<\/p>\n
Three ounces of the tiny canned fish have 324 mg calcium. That\u2019s because you eat them whole \u2013 bones and all! Get creative with sardines by adding them to omelets and egg sandwiches or putting them on your morning bagel.<\/p>\n
Total Calcium: 324 mg<\/p>\n
11. Miso Soup
Don\u2019t like a heavy breakfast? Take a cue from the Japanese and enjoy a light bowl of miso soup. Add 1\/2 cup of cubed tofu (133 mg) and half a cup of wakame seaweed (32 mg).<\/p>\n
Total Calcium: 165 mg<\/p>\n<\/div>\n
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Enjoy that morning latte without guilt! You\u2019re getting your calcium. Find out how that and other healthy breakfast ideas, like smoothies and frittatas, strengthen your bones\u2026 It doesn\u2019t matter when you get your calcium, because your bones absorb it whenever you eat<\/p>\n","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-351894","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-business"},"yoast_head":"\n