5-Minutes for Healthy Bones
Tasty
Tidbits
March
Calcium is a mineral found in dairy products and other
foods and is essential for building strong bones and
teeth.
Krazy Kale Salad
(Serves 4)
Ingredients;
 2 cups shredded or finely
chopped kale
 1 cup coarsely chopped spinach
 1 cup coarsely chopped romaine
lettuce
 1/4 cup unsalted sunflower seeds
 1/2 cup raisins or other dried fruit
chopped small
 Any reduced fat salad dressing to
taste
Calcium from dairy products is highly absorbed.
Breast milk is the main source of calcium in infants.
Tweens and teens (ages 9-18) need
1,300 milligrams of calcium a day to
build strong bones for life.
Vitamin D increases calcium absorption.
Cigarettes, alcohol use and soda consumption may
contribute to the depletion of bone density.
Physical activity helps bones to become stronger.
Here are some foods that can help kids and parents at any age
get more calcium each day:
Food
Yogurt, fat-free plain (1 cup)
Soy beverage with added calcium (1 cup)
Orange juice with added calcium (1 cup)
Fruit yogurt, low-fat (1 cup)
Cheddar cheese, low-fat and fat-free (11/2 oz.)
Milk, fat-free (1 cup)
Milk, 1% low-fat (1 cup)
Tofu, firm, with added calcium sulfate (1/2 cup)
Bok choy, steamed (1 cup)
Salmon, canned with bones (3 oz.)
Soybeans, cooked (1 cup)
Beans, black, cooked (1 cup)
Frozen yogurt, soft-serve vanilla (1/2 cup)
Almonds, raw (1 oz.)
Broccoli, cooked (1 cup, chopped)
Milligrams of Calcium
452
368
351
345
307
306
290
253
158
165
130
120
103
70
62
Instructions;
1. Wash kale, drain, then shred or
chop fine
2. Wash spinach and romaine
lettuce, drain, then chop coarsely
3. Place salad greens into a large
sized bowl and mix together
4. Divide into 4 medium sized salad
bowls
5. Top each bowl of salad with
1 tablespoon of sunflower seeds
and 2 tablespoons of raisins.
Finish with salad dressing to taste.
Nutrition
Tip…
Kale, collard greens
and bok choy are
good plant sources of
calcium. Use young
tender greens in place
of lettuce in salads!
Contact: Maribel Castaneda
@ (530) 224-4354
mfcastaneda@ucanr.edu
Funded by the UC-CalFresh Nutrition
Education Program/ USDA