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Thread: Increase calcium but not fat??

  1. #1
    God/dess jaizaine's Avatar
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    Default Increase calcium but not fat??

    I got my bone density tested and it's 1.9% which is apparently too low.

    So I need to increase my calcium intake.

    When I think calcium I think fattening - cheese, milk.

    Are there non-fattening ways to increase calcium?

    If I drink one glass of skim milk per day will this make me put on weight?

    I dont drink tea or coffee (just green tea) so I dont get enough milk apparently coz most people get that extra milk from having it with their tea or coffee.

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    Veteran Member scarletfang's Avatar
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    Default Re: Increase calcium but not fat??

    what about taking a calcium supplement?

    i also found a list of some non-dairy calcium sources - lots of them are veggies, and probably not bad for fat/calories...

    http://www.vrg.org/nutrition/calcium.htm#table1

    i'm not sure if your doctor specified how much calcium or how much more you need to be getting, but the recommended amount for an adult female who isn't pregnant or breastfeeding is 500-700mg/day
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    God/dess jaizaine's Avatar
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    Default Re: Increase calcium but not fat??

    thanks hun.

    I am checking out the link now

    No it was my personal trainer. He did a body fat assessment which also tells u the bone density (its an electronic scale type thing) and it said 1.9% and he said it should be about 2.5% for a woman.

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    Veteran Member scarletfang's Avatar
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    Default Re: Increase calcium but not fat??

    no problem

    i've never seen such a beast so i'm not sure how much stock i'd put in a scale that can also measure bone density, but if you're concerned, a little extra calcium never hurt anyone (just be careful not to overdo it - a LOT of extra calcium can lead to bladder/kidney stones)
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    Featured Member flickad's Avatar
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    Default Re: Increase calcium but not fat??

    I take a calcium supplement myself as well as trying to keep my dairy intake at a reasonable level, since my bone density is also too low (long-term EDs'll do that). A glass of skim milk a day will not make you put on weight and nor will low fat dairy in general. However, one glass of skim milk won't come close to meeting your calcium requirements- you need at least three to four serves of low fat dairy a day (though you might like to make part of that up with a supplement, as I do). Be aware, though, that calcium is absorbed better in food than it is in tablets, so make sure you do consume at least a couple of serves of dairy every day as well, even if you do choose to take a supplement.

    Some low fat dairy suggestions: Kraft Free cheese has no fat and very few calories. If you have it melted on toast it won't taste much different from full fat cheese. I also get low fat cheese and water cracker snack packs- again, low fat and calories, lots of protein and calcium. I eat skim milk yogurt (HEAPS of calcium- you can get it plain of flavoured- I eat the Jalna one) and cottage and ricotta cheese also- again, decent calcium whack without much in the way of the bad stuff. I try to get skinny cappuccinos and skinny hot chocolates to drink sometimes as well, which is an easy way for me to incorporate low fat milk, since I rarely think to drink it plain.

    Hope this helps.

  6. #6
    Kaylinn
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    Default Re: Increase calcium but not fat??

    There are many other ways to get calcium than just in dairy products. Many veggies have a lot of calcuim in them


    This lists calcuim in all different foods.

  7. #7
    VeganAvery
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    Default Re: Increase calcium but not fat??

    non-dairy calcium sources

    -tofu
    -blackstrap molasses
    -tahini (used in mediterranean food)
    -mustard greens
    -bok choy
    -cabbage
    -soy milk
    -soy yogurt
    -kale
    -tempeh
    -almonds
    -almond butter (better than peanut butter, but $$)
    -

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    Veteran Member wonderkitty's Avatar
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    Default Re: Increase calcium but not fat??

    Spinach also has a small amount of calcium. Fat free yogurt is good and I believe some cereals are fortified with calcium. Also, exercise will help with your bone density. Impact exercises like walking along with weight training can promote bone health.

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    God/dess
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    Default Re: Increase calcium but not fat??

    drinking low-fat or skim milk is good for you, and definately does not make you gain weight. at least not in my experience...

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    God/dess jaizaine's Avatar
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    Default Re: Increase calcium but not fat??

    Thanks ladies!!

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