Increasing Calcium in Your Diet

Calcium is essential for bone health especially in adult females with hormonal changes, children and teens and people taking prednisone. High calcium foods include:

  • 1 cup milk (fat-free, low-fat, chocolate, and buttermilk)
  • 1 cup nonfat or low-fat yogurt
  • 1 cup calcium-fortified soy milk or rice milk
  • 1 cup calcium-fortified orange juice
  • 1½ oz low-fat natural cheese (such as cheddar, mozzarella, or Swiss)
  • 2 oz processed cheese (such as American)
  • 1 cup ready-to-eat pudding
  • 1 cup macaroni and cheese
  • 3 oz canned salmon (with soft bones)
  • 3 oz sardines (with soft bones)
  • 1 cup calcium-fortified cereal
  • 1 oz feta cheese
  • 1 cup cottage cheese
  • ½ cup tofu (made with calcium)

Increasing Magnesium in Your Diet

Magnesium is a mineral required for contraction and relaxation of muscles in the body. It is also essential for the production of protein, the transfer of energy and is used by certain enzymes needed for healthy body function. Magnesium-rich foods include:

  • Pumpkin seeds
  • 100% Bran cereal
  • Halibut
  • Spinach (fresh or frozen)
  • Swiss chard
  • Nuts: almonds or cashews
  • Soybeans
  • Tofu
  • Mixed nuts
  • Soy milk
  • Black beans
  • Potato, baked with skin
  • Peanut butter
  • Brown rice
  • Avocado

Increasing Potassium in Your Diet

Potassium is a mineral found naturally in most foods and is needed by the body to help maintain fluid balance. Most fruits, juices and vegetables are high in potassium, especially when eaten raw. Significant amounts of potassium are lost when fruits and vegetables are cooked and the cooking liquid is discarded. High Potassium foods:

  • Avocado
  • Beets
  • Brussels sprouts
  • Corn
  • Potatoes
  • Pumpkin
  • Spinach
  • Tomatoes
  • Banana
  • Kiwi
  • Orange
  • Peach
  • Legumes
  • Beef, fish and poultry
  • Nuts
  • Milk
  • Yogurt
  • Cottage cheese