cut out dairy from diet, how should i get my calcium?

[crunch1]

I've cut dairy out of my diet now for almost a year, i take a multivitamin daily, but ive heard that calcium should not come only from supplements. So should i be concerened about taking in little dairy or foods with calcium.

my diet consists mostly of: oats, eggs, chicken, tuna, green veges, myoplex shakes.

Should i have soy milk or add skim back to my diet or not worry about it?
thanks.

 

[Babyfaced Assassin]

I asked this quetion to someone who advised me to cut back on milk after a food alergy test.


Anyway i found a list of calcium in foods
brocolli and stuff like that's best. Tinned salmon is also highly reccomended

Calcium in Foods
Vegetables Calcium (mg)
Broccoli (1 cup ) 178
Brussels sprouts (8 sprouts) 56
Collards (1 cup) 336
Kale (1 cup) 206
Onions (1 cup) 58
Squash, butternut (1 cup) 84
Sweet potato (1 cup) 70
Spinach (1 cup) 168
Turnip greens 268
Legumes
Chickpeas (1 cup) 78
Great northern beans (1 cup) 121
Green beans (1 cup ) 58
Kidney beans (1 cup ) 50
Lentils (1 cup ) 37
Lima beans (1 cup ) 52
Navy beans (1 cup ) 128
Peas, green (1 cup ) 44
Pinto beans (1 cup ) 82
Soybeans (1 cup ) 175
Turtle beans, black (1 cup ) 103
Tofu (1/2 cup) 258
Vegetarian baked beans (1 cup) 128
Wax beans ( 1 cup) 174
White beans (1 cup ) 161

Grains
Corn bread (2-ounce piece) 133
Corn tortilla (1 medium) 42
English muffin (1 medium) 92
Pancake mix (1/4 cup, or 3 pancakes) 140
Wheat bread (1 slice) 30
Wheat flour, calcium-enriched (1 cup) 238
Whole wheat flour (1 cup) 49
Calcium fortified cereal, Total (1 cup) 300
Fruit
Figs, dried (10 medium)
Orange, navel (1 medium) 269
Orange juice, calcium-fortified (1 cup) 56
Pear (medium) 300
Protein Group 53
Salmon, canned with bones(3 ounces) 372
Tofu, processed with calcium(4 ounces) 165

 

[molnii]

or just take a vitamin pack what usually include calcium also...

 

[MikeyG]

babyface really nailed that one-- I do know that veggies and especially broccoli has high amounts of calcium--- consuming dairy products every now and then wont hurt you bro! hell, 2% milk has MORe benefits to your body than being slightly bloated bro.. unless' you're trying to cut all freakin year long!

 

[variation]

ya, and I believe if you supplement to much of your calcium, you can get kidney stones.. drink lots of water if so... that is suppose to help.. if you're going that route, drink lots of water.. but ya like MikeyG said.. I'd start incorperating broccoli into your diet... boiled it's real good.. and consuming soy is good I think, since you'll be getting a good source of protein with that as well.