A balanced diet provides the various nutrients needed for your body. Include calcium-rich food in your meals; this will help you to build strong bones. Choose dairy products which are high in calcium but low in fat such as low-fat milk, yoghurt, cheese and so on. Avoid smoking and reduce alcohol intake to reduce the risk of osteoporosis.
Source |
Serving Size |
Calcium (mg) per Serving |
Milk & Milk Products |
|
|
High-calcium milk powder |
4 scoops (25mg) |
450 |
Low-fat yoghurt |
1 cup (200g) |
420 |
Low-fat milk |
1 glass (250ml) |
300 |
Full cream milk |
1 glass (250ml) |
280 |
Cheese |
1 slice (20g) |
130 |
Others |
|
|
High-calcium soya bean milk |
1 glass (250ml) |
450 |
Soya bean (cooked) |
1 mug (180mg) |
205 |
Kailan |
¾ mug (100g) |
195 |
Canned sardines |
1 fish (50g) |
190 |
Beancurd (tau kwa) |
1 small cake (90g) |
150 |
Bread |
2 slices (60g) |
100 |
Selected food sources of vitamin D
Source |
Serving Size |
International
Units (IU) per serving |
Milk & Milk Products |
|
|
Low-fat milk |
1 glass (250ml) |
98 |
Full cream milk |
1 glass (250ml) |
98 |
Cheese |
1 slice (20g) |
12 |
Others |
|
|
Cod liver oil |
1 teaspoon |
450 |
Cooked salmon |
1 portion (99g) |
360 |
Canned sardines |
1 fish (50g) |
250 |
Canned tuna |
1 portion (84.9g) |
200 |
Cereals, fortified |
¾ cup to 1 cup |
40 |
Egg (yolk) |
1 whole (50g) |
20 |
