Ways to maintain bone health with exercise and diet.

Osteoporosis Canada provides a user-friendly tool that can calculate the amount of calcium consumed.

Here are some examples for quick reference:

1cup/250ml Milk skim, 1%, 2%, whole or chocolate: 300mg

1cup/250ml Almond, Rice or Soy Beverage – Calcium-fortified: 300mg

50g/1 1/2oz Cheese – Blue, Brick, Cheddar, Gouda, Gruyere, Swiss: 245mg

1 Ice cream cone, vanilla, soft serve: 232mg

3/4cup/175ml Yogurt fruit flavoured: 200mg

1cup/250ml Cottage cheese: 150mg

2 slices Bread, white:106mg

1cup/ 250ml Beans – baked, plain: 86mg

1 Orange: 50mg

1/2cup/ 125ml Kale – cooked: 49mg

1/2cup/ 125ml Squash (acorn, butternut) – cooked: 44mg

1/2cup/ 125ml Broccoli – cooked: 33mg

Get personalized recommendations at Osteoporosis Canada