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Your Bone Health depends on certain factors:
•your ethnicity
•your genetics
•your intake of calcium-rich foods
•your exercise habits
•your medical history
•your personal habits such as smoking and drinking
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It is never too late to start a calcium-rich diet or to start taking calcium if your daily intake falls short of recommended levels.
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How to calculate your calcium intake
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Use this calcium calculator as a tool to determine your average daily calcium intake.
Step 1: Read and answer the questions regarding your typical daily intake of certain foods.
Step 2: Multiply your answer and write the total in the space provided.
Step 3: Add the totals to determine your average daily calcium intake.
Step 4: Compare to the suggested amount based on your age.
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How many 8 oz glasses of low-fat (1%) milk do you drink per day?
| ______ x 290 =
| ___________
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How many servings (1 cup, cooked) of spinach per day?
| ______ x 290
| ___________
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How many servings (1 ounce) of cheddar cheese per day?
| ______ x 200
| ___________
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How many servings (1 cup) of low-fat yogurt per day?
| ______ x 400
| ___________
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How many servings (1/2 cup) of ice cream per day?
| ______ x 85
| ___________
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How many servings of calcium-fortified juices (orange, 1 cup) per day?
| ______ x 300
| ___________
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How many servings of almonds (1/2 cup) per day?
| ______ x 160
| ___________
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Your average daily calcium intake is
| ___________
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• 1,000 mg/day
for premenopausal women and postmenopausal women also taking estrogen
| • 1,500 mg/day
for post menopausal women not taking estrogen
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• 1,200 to 1,500 mg/day
for pregnant and nursing women
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Calcium is always best obtained through calcium-rich food. However, if your total intake of calcium falls below the recommended amount, then you should discuss with your doctor adding a daily calcium supplement to your regimen.
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| I like the nutraMetrix Calcium because it is easy to take (a citrus flavored drink), is quickly absorbed, and is not constipating. Each serving contains 375 mg of calcium (your body can only absorb 300-400 mg at a time) and 500 IU of vitamin D, as well as magnesium, manganese, vitamin C and boron. Start taking now so there is no need for Fosamax in your future! This product is also very well-priced at $20 for 90 servings.
Next time you are in the office, ask for a sample. You can purchase in our office or also on our weblink.
www.nutrametrix.com/dunnedelashomds
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