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Diet Chart For High calcium

About

Calcium is the most abundant mineral in the body. Almost 99 percent of the body’s calcium is stored in the structure of the bones and teeth. The truth is, though, many of us aren’t eating enough calcium rich foods.

It makes up much of your bones and teeth, and plays a role in cardiovascular health, muscle function and nerve signaling.Recently it has been found that the RDA level defined for calcium at 800 milligrams may not be sufficient to prevent bone loss in certain target groups such as post-menopausal women. Given this, scientific studies have been undertaken to better our understanding of what level of calcium intake is adequate. The results suggest that 1,000 to 1,500 milligrams per day is optimal. Therefore at the higher level of requirement of 1,000 to 1,500 milligrams, there would be far greater percentage of individuals displaying suboptimal calcium intake. The High Calcium Diet is designed for those individuals who want to get 1,000 to 1,500 milligrams in their daily diet. In the absence of dairy product consumption, meeting this objective is very difficult and a calcium supplement may be required. Those people eating a low protein diet may require less calcium, and therefore their needs would be reduced. A High Calcium Diet should be avoided by those individuals who are hyperabsorbers of calcium and have a family and personal history of calcium stone of the kidney.

Diet Chart

Days
Breakfast
(8:00-8:30AM)
Mid-Meal
(11:00-11:30AM)
Lunch
(2:00-2:30PM)
Evening
(4:00-4:30PM)
Dinner
(8:00-8:30PM)
Sunday
Poached Egg(2) + Toast (2 slices) + Green Tea(1 cup) with Honey(1tsp) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins
Tender coconut water (1/2 cup) + 1 Kiwi
2 Chapati + Malabar Spinach n Pumpkin curry (1/2 cup) + Raita (1/3rd cup)
Kale n Spring onion soup (1/2 cup)
Parboiled Rice (1/2 cup) + Potato n Drumstick curry (1/3rd cup)
Monday
Oats n Milk (1/2 cup) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins
Tender coconut water (1/2 cup) + 1 Custard Apple
2 Chapati + Sardine Fish Curry (1/2 cup) + Roasted papad (1)
Rice Flakes chat (1/2 cup) + Green Tea (1 cup)
2 Chapati + Mix Veg. (1/3rd cup)
Tuesday
Thai Mushroom soup (1 cup) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins
Tender coconut water (1/2 cup) + 1 Orange
2 Chapati + Palak Paneer (1/2 cup)
Boiled Corn n Carrot Chat (1/2 cup) + Green Tea (1 cup)
Mashed Rice (1/2 cup) + Milk (1/3rd cup) + Jaggery (2 tsp)
Wednesday
Steamed Brussel sprouts n Spring Onions (1/2 cup) + Green Tea(1 cup) with Honey(1tsp) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins
Tender coconut water (1/2 cup) + 2 Dates
2 Chapati + Mustard Greens (1/2 cup) + Raita (1/3rd cup)
Mur-mure Chat (1/2 cup) + Green Tea (1 cup)
2 Chapati + Baked Beetroot n Carrot (1/3rd cup)
Thursday
Scrambled Eggs with Baked Tomato (1/2 cup) + Green Tea(1 cup) with Honey(1tsp) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins
Tender coconut water (1/2 cup) + 1 Custard Apple
2 Chapati + Watercress curry (1/2 cup) + Roasted Papad (1)
Veg. Uthappam (1) + Green Tea (1 cup)
Parboiled Rice (1/2 cup) + Fish(1pcs) stew (1/3rd cup)
Friday
Broccoli with Spring Onions n Mushroom soup (1 cup) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins
Tender coconut water (1/2 cup) + 1 Orange
2 Chapati + Rajma (1/2 cup) + Raita (1/3rd cup)
Boiled Corn n Carrot Chat (1/2 cup) + Green Tea (1 cup)
Khichdi (1/2 cup) + Baked Potato (1/3rd cup)
Saturday
Sprouts (1/2 cup) + Green Tea(1 cup) with Honey(1tsp) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins
Tender coconut water (1/2 cup) + 2 Dates
2 Chapati + Paneer curry (1/2 cup)
Rice Flakes chat (1/2 cup) + Green Tea (1 cup)
1.5 Chapati + Milk (1/3rd cup) + Jaggery (2 tsp)

Food items to limit

Do's and Dont's

Do's:

  1. Include high calcium rich foods (beans, milk, cheese, tofu, fish, dry fruits)

Don'ts

  1. Avoid consumption of caffeinated products.
  2. Limit the intake of phosphorus containing foods- meat, soft drinks.
  3. Never consume Iron rich foods along with calcium rich foods as that might lead to malabsorption.
  4. Foods with high levels of oxalic acid such as spinach, collard greens, sweet potatoes, rhubarb and beans prevent calcium absorption. So don't consume calcium rich foods along with these foods.

Food items you can easily consume

  1. Cereals & cereal products: Ragi, bajra, whole wheat flour.
  2. Pulses & Legumes: Lentils, peas, kidney beans, chickpeas, toor daal, soy beans.
  3. Fruits & Vegetables: Custard apples, chikus, apple, white jamun, grapes, lemons, oranges, raw mangoes, carrots, beetroots, bottle gourd, bitter gourds, spinach, Indian spinach, colocasia, drumsticks, yam, taro, tapioca, coriander leaves, celery, spring onions, garlic, ginger.
  4. Milk & milk products: Milk liquid, curd, cottage cheese, ghee, chhach, lassi, custard.
  5. Meat, Fish & Poultry: Sweet and salt water fishes (especially beneficial if taken with bones), eggs, Chicken (lean and/or fowl).
  6. Nuts & Oils: Almonds, raisins, pista, walnuts, vegetable oil, mustard oil.

Popular Questions & Answers

1 year ago I had done dieting because of high amount of fat in my body. Now I am suffering from joint pain specially in hand; is this because of scarcity of calcium?

D.A.M.S( A. M.), D.AC/B.E.M.S
Acupressurist, Mumbai
1 year ago I had done dieting because of high amount of fat in my body. Now I am suffering from joint pain specially ...
You should take Acupressure therapy and take Biochemic Kali mur 200x + Nat mur 200x 4 tab each thrice a day with warm water and take it 5 days than consult private online.

My reports showing eosinophilia, iron and calcium deficiency and high cholesterol. Please give me diet chart to reduce cholesterol.

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
My reports showing eosinophilia, iron and calcium deficiency and high cholesterol. Please give me diet chart to reduc...
Take almonds and flaxseeds daily to reduce LDL cholesterol take all milk and milk products to get calcium. Take pomegranate, chikki, bajara, beetroot and jaggery to increase iron levels. Ask me privately for customized diet plan for you.
1 person found this helpful

Recently I done my tooth treatment because of that I can't be able to eat food for 3 month so please suggest some liquid diet with high protein vitamin calcium iron.

DHMS (Hons.)
Homeopath, Patna
Recently I done my tooth treatment because of that I can't be able to eat food for 3 month so please suggest some liq...
Hello, Go for meditation to nourish your entire body to strengthen your cell & tissues. Take,  plenty of water to hydrate your body. Your diet be easily digestible ,high in protein- fish, eggs, chicken.Take  apples, carrots, potatoes, sweet- potatoes, milk,  almonds. Take banana with hot milk in the breakfast. Add ghee in lunch. Go for aerobics. Take  homoeopathic medicine: @ AlfalfaQ -10 drops,  thrice with little water. Avoid, junk food, ,alcohol & nicotine. Take  care.
1 person found this helpful

I suffered from calcium related issue how to reduce bp My blood pressure I's very high how to control it.

Bachelor of Ayurvedic Medicines and Surgery(BAMS), Post Graduation Diploma in Emergency Medicines And Services(PGDEMS), MD - Alternate Medicine
Ayurveda, Ghaziabad
I suffered from calcium related issue how to reduce bp My blood pressure I's very high how to control it.
In ayurveda, Hypertension is referred to as Rakta Capa Vriddhi and it sees the vitiation of vata and pitta doshas as the main cause. Mix 1 teaspoon of onion juice with an equal amount of honey. Take once a day for 1 week. Upon noticing improvement, continue for several more days. Take sarpgandha vati twice a day. Yogendra ras. Akik bhasm works very good in case of hypertension. Avoid salty diet. Oily food. Lower your stress. Do pranayama early morning.

My Uric Acid is high and Calcium is low. I need suggestions or advice fort some medicine and precautions.

C.S.C, D.C.H, M.B.B.S
General Physician, Alappuzha
My Uric Acid is high and Calcium is low. I need suggestions or advice fort some medicine and precautions.
Uric acid is produced from the natural breakdown of your body's cells and from the foods you eat. Most of the uric acid is filtered out by the kidneys and passes out of the body in urine. ... High levels of uric acid in the blood can cause solid crystals to form within joints. This causes a painful condition called gout.Things that may cause this slow-down in the removal of uric acid include rich foods, being overweight, having diabetes, taking certain diuretics (sometimes called water pills) and drinking too much alcohol. Other less common causes are a diet high in purine-containing items or your body producing too much uric acid.To reduce the uric acid levels in blood, you may need to limit intake of alcohol, sugary foods and reduce purine rich foods like meat, poultry, seafood and pulses. Vegetables such as cauliflower, asparagus, spinach, peas and mushroom also contain a lot of purines.A healthy diet based on lots of fruits and vegetables can include high-purine vegetables, such as asparagus, spinach, peas, cauliflower or mushrooms. You can also eat beans or lentils, which are moderately high in purines but are also a good source of protein. Organ and glandular meats.
1 person found this helpful

Popular Health Tips

Calcium in your child's diet

BDS, Diploma in Hospital Administration, Diploma in Pharmacy
Dentist, Delhi
Calcium in your child's diet
Calcium is crucial for good health and development.Calcium is vital for building strong bones and teeth, promoting nerve and muscle function, helping blood clot, and activating the enzymes that convert food into energy. About 99 percent of the body's calcium is stored in the teeth and bones. And because children are growing new bone all the time, they need a steady supply of calcium to support healthy growth.

How much calcium does your child need?

Ages 1 to 3 years: 700 milligrams (mg) per day

Ages 4 to 8 years: 1,000 mg per day

Your child doesn't have to get the recommended amount of calcium every day. Instead, aim for that amount as an average over the course of a few days or a week.

The best sources of calcium

Dairy products such as milk, yogurt, and cheese are some of the best sources of calcium, but you'll also find it in some unexpected places. Here are some calcium-rich foods to try:

1/4 cup raw tofu prepared with calcium sulfate: 217 mg (The calcium content of tofu varies, depending on how it's processed. Check the label.)
1/2 cup plain yogurt: 207 mg
1 tablespoon blackstrap molasses: 172 mg
1/2 cup fruit yogurt: 122 to 192 mg
1/2 cup calcium-fortified orange juice: 133 to 250 mg
1/4 cup ricotta cheese: 167 mg
1/2 cup milk: 150 mg
1/2 cup chocolate milk: 144 mg
1/2 ounce Swiss cheese: 112 mg
1/2 cup vanilla frozen yogurt, soft-serve: 102 mg
1/2 ounce cheddar cheese: 102 mg
1 slice whole grain bread: 24 mg
1/2 ounce mozzarella cheese: 103 mg
1/4 cup collard greens: 66 mg
1/4 cup homemade pudding (from mix or scratch): 76 mg
1 tablespoon tahini (sesame seed butter): 64 mg
1/4 cup turnip greens: 50 mg
1/4 cup cooked spinach: 60 mg
1/2 cup calcium-fortified cereal (ready to eat): 51 mg
1/2 cup calcium-fortified soy beverage: 40 to 250 mg
The amount of calcium a food contains varies somewhat, depending on the brand, the size of the fruit or vegetable, and so on. Kids may eat more or less than the amounts shown, depending on their age and appetite. Estimate the nutrient content accordingly.

Calcium content isn't affected by fat, but the dietary fat in dairy products plays an important role in your child's development. Children younger than 2 need to get half their calories from fat for healthy growth and brain development, so they should eat only full-fat dairy products. But unless your doctor advises otherwise, children older than 2 need to get fewer calories from fat, so they should eat low-fat or nonfat dairy products to maintain a healthy weight.

Tips for maximizing your child's calcium intake

Some experts believe that many children are falling short of their calcium requirement. This could be partly because juice and other nondairy drinks are so popular that kids are drinking less milk. Here are some simple steps you can take to make sure your child gets enough calcium:

Use milk instead of water when preparing cereal, hot cocoa, and soup.
Use evaporated milk in place of regular milk in recipes – it has twice the calcium of regular milk.
Add yogurt to fruit salads; nonfat milk powder to pancake batter, sauces, and smoothies; and cheese to vegetables, sauces, and mashed potatoes.
Buy calcium-fortified juice, bread, and cereal.
Vitamin D helps the body absorb calcium, so make sure your child gets enough vitamin D – about 600 international units (IU) per day.
Can your child get too much calcium?

An extremely high level of calcium in the blood is usually due to an underlying medical condition rather than consuming too much calcium in food and supplements. The Institute of Medicine recommends that kids age 1 to 8 get no more than 2,500 mg of calcium daily – that's roughly the equivalent of eight 8-ounce glasses of milk. While it's a good idea to keep an eye on how much calcium your child gets from her diet, it's unlikely that she will get too much calcium from food alone.

Calcium supplements, on the other hand, can sometimes be a problem. For instance, taking excess calcium supplements has been linked to a higher risk of kidney stones.


25 people found this helpful

Vitamin D and Calcium

MBBS, Diploma In Child Health
Pediatrician, Hyderabad
Vitamin D and Calcium

What are Vitamin D and Calcium?

Vitamin D (a hormone) and calcium (a mineral) are nutrients that sustain healthy bones. They are also needed for:

  • Muscle movement

  • Nerve communication

  • Absorption of calcium and phosphorous (vitamin D)

  • Immune system responses (vitamin D)

  • Signaling between cells (calcium)

  • Hormonal secretion (calcium)

  • Blood vessel flow (calcium)

Without enough vitamin D or calcium, your parathyroid glands compensate by producing too much of their hormone, a condition called hyperparathyroidism. That can lead to bone weakening (osteoporosis) and increased fracture risk. 
Other problems from calcium and vitamin D deficiencies include:

  • Skeletal deformities (rickets) in children ages 6-24 months

  • Muscle weakness in children and the elderly (vitamin D only)

Given the crucial role of both nutrients in bone health, The Endocrine Society and the Institute of Medicine recommend certain consumption levels based on age and health. They have not yet found, however, that taking vitamin D provides cardiovascular protection.

 

How Does Vitamin D Affect Women’s Health

 

How Much Vitamin D and Calcium Do You Need?

The Endocrine Society and The Institute of Medicine have suggested recommended daily allowances (RDA) for vitamin D and calcium, as well as maximum daily consumption amounts that you should not exceed for your safety:

 

Population

Calcium RDA (mg)

Calcium Max (mg)

Vitamin D RDA (IU)

Vitamin D Max (IU)

0-6 months

200

1,000

400

1,000

6-12 months

260

1,500

400

1,500

1-3 years

700

2,500

600

2,500

4-8 years

1,000

2,500

600

3,000

9-13 years

1,300

3,000

600

4,000

14-18 years

1,300

3,000

600

4,000

19-30 years

1,000

2,500

600

4,000

31-50 years

1,000

2,500

600

4,000

51-70 years male

1,000

2,000

600

4,000

51-70 years female

1,200

2,000

600

4,000

70+ years

1,200

2,000

800

4,000

14-18 pregnant/lactating

1,300

3,000

600

4,000

19-50 pregnant/lactating

1,000

2,500

600

4,000



The recommendations come with two precautions:

  • Some people may need more than the RDA (after talking with their doctor) if they are:

    • Obese

    • Taking anticonvulsant medications, glucocorticoids, antifungals such as ketoconazole or medications for AIDS

  • Taking too much of either nutrient appears to be harmful, with:

    • Kidney stones associated with too much calcium from supplements

    • Very high levels of vitamin D (above 10,000 IUs per day) potentially causing kidney and tissue damage

How Do You Get Vitamin D and Calcium?

Your body makes Vitamin D when your skin is exposed to sun, but several factors limit its creation:

  • Living anywhere in the country above latitude 33 degrees (the top of Louisiana)

  • Wearing sunscreen to protect against melanoma

  • Aging, which changes absorption ability

  • The amount of sun you would need to achieve normal blood vitamin D levels is probably more than is safe for your skin, so most people may need supplements to achieve a normal vitamin D level.

Either form of vitamin D (D2 or D3) benefits the body, but very few foods naturally contain the nutrient or are fortified with it. That’s why doctors recommend supplements to make up the difference. Foods containing vitamin D include:

  • Cod liver oil: 400-1,000 IU per teaspoon

  • Wild caught salmon: 600-1,000 IU per 3.5 oz

  • Farmed salmon: 100-250 IU per 3.5 oz

  • Canned salmon: 300-600 IU per 3.5 oz

  • Canned sardines: 300 IU per 3.5 oz

  • Canned mackerel: 250 IU per 3.5 oz

  • Canned tuna: 236 IU per 3.5 oz

  • Fresh shitake mushrooms: 100 IU per 3.5 oz

  • Sundried shitake mushrooms: 1,600 IU per 3.5 oz

  • Egg yolk: 20 IU per yolk

Milk, orange juice, infant formula, yogurt, margarine, butter, cheese and breakfast cereals are often fortified with vitamin D.


Calcium is found in:

  • Dairy products

  • Chinese cabbage

  • Kale

  • Broccoli

  • Fortified fruit juices, drinks, tofu and cereals

5 people found this helpful

Best Foods To Get Calcium and vitamin D!

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Best Foods To Get Calcium and vitamin D!

The best way to get more calcium is from your diet. You probably already know that dairy products -- such as milk, cheese, and yogurt -- provide calcium. Other foods that are high in calcium include:

  • Spinach
  • Kale
  • Okra
  • Collards
  • Soybeans
  • White beans
  • Some fish, like sardines, salmon, perch, and rainbow trout
  • Foods that are calcium-fortified, such as some orange juice, oatmeal, and breakfast cereal

Foods that provide vitamin d include:

  • Fatty fish, like tuna, mackerel, and salmon
  • Foods fortified with vitamin d, like some dairy products, orange juice, soy milk, and cereals
  • Beef liver
  • Cheese
  • Egg yolks.
6 people found this helpful

Foods High in Calcium

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist,
Foods High in Calcium

Foods High in Calcium

1. Sesame seed
2. Spinach
3. Collard green
4. Kelp
5. Broccoli
6. Brazil nut

7. Celery
8. Almond
9. Papaya
10. Flax seed
11. Orange
12. Dried fig
13. Yogurt
14. Milk
15. Soy products

1 person found this helpful

Calcium Defiency in women

M.Phil Biotech & PGD Dietitics
Dietitian/Nutritionist, Panchkula
Calcium Defiency  in women

Calcium Defiency in women

Diet is a well balanced food combination which should be tailored according to personal needs and as circumstances changes specially. The wrong food can fail to nourish us, can keep us awake at night, make us sluggish and overweight or tense us up;

Major points to be kept in mind to plan our diet are:

  • Personal Needs.
  • Stages of our life.
  • Lifestyle.
  • Genetic and temperament conditions.
  • Clinical condition.
  • Personal needs are likes, dislikes and your time availability
  • Stages of our life we are in is very important as age plays a major role. So, supplement and manipulation of food group depends on our age.


There are many health problems those arise because of lifestyle we follow:


Common deficiencies noted in women are:

Vegetarian and non - vegetarian diet have their unique role in maintaining bone mineral metabolism of body.

  1. Calcium Deficiency in women makes entire matrix of the bone week, therefore keeping check of calcium in our diet can prevent women from osteoporosis in later ages after menopause. Calcium is the most abundant mineral in the human body, with over 99% of the amount present is being found in the bones and teeth. After the age of 35, both men and women start losing calcium from their bones. During menopause, however, the rate of loss increases rapidly for women. It also has a role to play in nerve function, blood clotting, muscle health, and other areas.
  2. Source of calcium

Learn to combine calcium rich food for proper absorption, food contain oxalic acid prevent ca absorption like spinach and lotus stem.

  • Sources of protein: like fish, meat, Poultry, eggs are also important.
  • Source of vitamin-D: Vitamin D can be obtained from sun exposure, food like eggs, mushrooms, orange and fish.
  • Source of Phosphorus: Phosphorus is found in high amounts in protein rich foods such as milk and milk products and meat and alternatives, such as beans, lentils, nuts, Sunflower Seeds and Broccoli.

Common menstrual problems faced by women are cramps, pcod, menorrhagia, and amenorrhea.

Certain foods like caffeine, alcohol, caffeinated tea and high salt diets increases intensity of cramps. Include 'Ca' rich foods like broccoli, low fat yoghurt, high fiber diets and omega-3 rich foods to help you during your menstrual cycle.

Working women should Try to include energy booster snacks like nuts for mid meals and plan carbohydrate rich diets with more of complex carbs in form of roasted grains and cereals bars. Keeping a check on amount of water intake is also very important. Replace caffeinated drinks with herbal infusion and buttermilk for detoxification of the body.

Ultimately we have to overcome the fatigue, lethargy and all the clinical condition by planning our meals and having a well balanced diet for a healthy body.

11 people found this helpful
Having issues? Consult a doctor for medical advice