www.carbsandcals.com | CarbsAndCals | @CarbsAndCals | CarbsAndCals

Bestselling Book & Award-winning App for Diabetes & Weight Loss

CALCIUMCalcium has several important functions in the body: it helps build strong teeth and

bones, plays an essential role in blood clotting and keeps muscles working properly.

The current recommended intake of calcium in adults is 700mg per day. Try to

have 2 to 3 servings of calcium-rich foods per day to reach the daily target.

Calcium deficiency from childhood to early adulthood may lead to osteoporosis

later in life. Osteoporosis is a disorder that affects bone strength and therefore

increases the risk of fractures. If you have osteoporosis, it is recommended

to increase your calcium intake from 700mg to 1000mg per day.

CALCIUM-RICH FOODS

Type 1 Diabetes Type 2 Diabetes Weight Loss 5:2 Diet

Milk (semi-skimmed)

284ml, half pint

13g 131 341mgCarbs Cals Calcium

Tofu (fried)

40g

1g 104 149mgCarbs Cals Calcium

Natural Yogurt

125g

10g 99 250mgCarbs Cals Calcium

Sardines (tinned in brine)

50g, half tin

0g 85 270mgCarbs Cals Calcium

Soya Milk (sweetened)

284ml, half pint

7g 122 253mgCarbs Cals Calcium

Cheddar (reduced fat)

50g

0g 137 420mgCarbs Cals Calcium

www.carbsandcals.com | CarbsAndCals | @CarbsAndCals | CarbsAndCals

| Calcium

OTHER GOOD SOURCES OF CALCIUM

Broccoli Okra (boiled)Baked Beans

Figs (dried) Sesame Seeds

10g

0g 60 67mgCarbs Cals Calcium

Almonds

30g

2g 184 72mgCarbs Cals Calcium

Soya Yogurt

125g

16g 91 144mgCarbs Cals Calcium

Salmon (tinned in brine)

85g, half tin

0g 136 93mgCarbs Cals Calcium

White Bread

44g, thick slice

20g 96 68mgCarbs Cals Calcium

80g

2g 22 96mgCarbs Cals Calcium

15-a-day

200g, half tin

30g 162 106mgCarbs Cals Calcium

15-a-day

80g

2g 22 32mgCarbs Cals Calcium

15-a-day

30g

16g 68 75mgCarbs Cals Calcium

15-a-day