A good, calcium-rich regular breakfast
This is the fifth breakfast recipe in an ongoing series. The previous offerings included Southwest vegetables and eggs, a yogurt parfait and a Gruyère cheese/salmon omelet (scroll down for the recipes). Each provides an ample calcium boost to start the day. This recipe looks at how you can increase the calcium content of a more regular breakfast: juice, cereal and eggs.
½ c. (125 ml) fortified orange juice
1 c. (250 ml) 2-percent milk
30 g of calcium fortified breakfast cereal (about 1 c./250 ml)
¼ c. (60ml) cheddar cheese
The trick here is to choose fortified products. For the orange juice, select one that contains 30 percent of the daily value (DV) of calcium and 25 pecent DV of vitamin D. Cereals offer a tremendous range of calcium from a high of over 2000 milligrams per serving to the more usual 200-400 milligram range. Read the label and chose one you like. Scramble the egg with cheese to increase the calcium quotient.
In a single sitting, the body can only absorb 500 milligrams of the daily recommended value of 1000-1500 milligrams of calcium. Using fortified ingredients, this breakfast easily meets that requirement.
Regular breakfast calcium calculator
½ c. (125ml) fortified orange juice: up to 450 (check label)
1 c. (250ml) 2-percent milk: 250
30 g of calcium fortified breakfast cereal: 250 (check label)
¼ c. (60ml) cheddar cheese: 60
1 egg: 25
This article was accurate when it was published. Please confirm rates and details directly with the companies in question.