Q. How can I get enough calcium without dairy?

THE QUESTION IN DETAIL
Q. I can't eat any dairy products for medical reasons. I was wondering what I could include in my diet so that I get enough calcium? I'm a 15-year old girl.

A. It's hard to get enough calcium when you can't eat dairy as these foods - milk, yoghurt and cheese - are our richest source of calcium. They provide between 60 and 75 per cent of all the calcium we consume in Australia.

At 15 years, you need 1300mg of calcium a day, the highest level of intake in your whole life, reflecting your need for building strong dense bones at this important time which will help prevent fractures and osteoporosis later in life. So getting enough calcium is a must!

This 1300mg could come from three or four serves of milk, yoghurt or cheese, depending on the type. Cream and butter, however, are NOT high in calcium.

Without dairy, it's hard.

You have three choices:

1. The best non-dairy, high calcium food choice for you is a calcium-fortified soy beverage. At around 300mg of calcium in a 250ml glass, it's on a par with regular milk although not as high as some of the modified low fat types such as Shape or Pura Tone which can have as much as 400mg per glass. And nutritionists are not entirely sure how well absorbed the calcium is - probably not as well as from milk - but still better than any other food.

2. Moderate calcium sources include canned salmon and sardines when eaten with their soft, edible bones. Foods like almonds, sesame seeds, broccoli, spinach and dried figs will provide small amounts but not enough on their own to meet the high 1300mg you need. And they aren't all that well absorbed either. See the list below.

3. If you don't like soy milk and think you won't eat enough of the moderate calcium foods, it's time to consider a calcium supplement.

There are many supplements at chemists and supermarkets. Buy one that gives you 500mg or 600mg of pure or elemental calcium together with vitamin D (see example at right). Take one in the morning and one with dinner to spread your calcium intake over the day. Take them with food.

Your calcium choices - from Very high to High to Moderate

Very high (300 mg or more per serve)

Milk, regular, reduced-fat or skim,   1 glass
Soy drink, calcium fortified,    1 glass
Cheddar, Edam or Gouda cheese,   1 thick slice
Yoghurt, plain or fruit, low-fat,   1 tub 200 g

High (150-300 mg per serve)

Ricotta cheese,  1⁄2 carton or 125g
Processed cheese,   1 20g slice
Milk chocolate,   1 small block or bar
Ice-cream, vanilla,   2 scoops
Tofu (beancurd),   100g block
Sardines with bones,   4-5 canned
Salmon with bones,   1 small 100g can
Prawns,    6-7 medium

Moderate (50-150 mg per serve)

Tahini (sesame seed paste),    2 tbsp
Sesame seeds,    1 tbsp
Soy drink, unfortified,   1 glass
Spinach, boiled,    1/2 cup
Dried figs,    2 whole
Almonds, Brazil, hazel nuts,   1/3 cup
Broccoli, cabbage, boiled,    1/2 cup

Related information

Find out what's a healthy diet for a teenager and what are the key pitfalls to avoid.

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