Important notes:
• The recommended daily intake is 1200mg calcium during pregnancy and lactation. In infants under 6 months: 400mg, and older than 6 months: 600mg. Children should eat 800mg of calcium per day.

• In preparing the table is taken into account foods rich in calcium.

• Of the foods that are not included it may not be good sources of calcium as well not have any information.

• The values are for cooked or raw as the predominant form of consumption.

• Of the more sources of calcium utilization by the body as are the dairy plants contain substances which hinder the absorption. So even if a plant has an equal or more calcium than milk product, the latter will always be more profitable.

• The desserts made with milk calcium will more or less depending on the amount of milk which bear on the preparation

The best way to consume the amount of calcium you need is eating 3 servings of foods from the milk group (remember that this group does not include butter or cream).

When it comes to consuming milk does not necessarily refer to a glass of whole milk. When you cook any food that has milk for their preparation, without realizing you are consuming milk. Clear examples are the mashed potatoes, pudding or pancakes. Any other preparation you want to enrich with milk also going to provide an increased supply of calcium. If you like milk shakes are an excellent choice!

Other foods rich in calcium include yogurt and cultured milk, but certainly higher values are found in cheese, especially hard cheeses. The more mature the cheese more calcium.

A concept to consider is the amount of fat as these foods provide. Those with better calcium / fat are milk and nonfat yogurt, and on the other side of the spectrum are hard cheeses. If you’re not having problems with excessive weight gain do not worry too much and you have to eat hard cheeses podes.

Remember to eat 3 servings of dairy products.
One serving equals:

* A glass of milk (200 cc)
* A pot of yogurt (200 grams)
* 3 slices of cheese machine
* 2 tablespoons grated cheese
* 1 ½ cups ice cream

Final advice: foods mentioned differ greatly in how much calcium they have depending on the brand. It is good to learn to read the nutritional information on the label of the products we consume. Any food that will supply 100 mg of calcium per 100 grams of food podes regarded as an acceptable source of calcium.