Calcium

Calcium-rich foods are those in various food groups that are particularly high in this mineral. They are shown in the inner circle of The Kick Diabetes Plant-Based Plate. In table 6, they appear in the column at the right. Become familiar with high-calcium plant foods and incorporate them into your meals regularly. Recommended intakes for calcium are as follows:

• 1,000 mg per day for women age nineteen to fifty and men age nineteen to seventy
• 1,200 mg per day for women over fifty and men over seventy
• To meet recommendations, aim for five to eight servings of high-calcium plant foods daily. (The balance will come in smaller amounts from other plant foods.) Each serving of the following foods provides approximately 150 mg of calcium:
• 2 cups (500 ml) raw bok choy, broccoli, collard greens, kale, or napa cabbage
• 1 cup (250 ml) cooked bok choy, broccoli, collard greens, kale, mustard greens, napa cabbage, or okra; black or white beans
• ½ cup (125 ml) calcium-set tofu, dried figs, fortified nondairy milk, cooked soybeans, or soy nuts
• ¼ cup (60 ml) almonds
• 2 tablespoons (30 ml) almond butter or tahini
• 2 oranges