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Building Nutritional Health

Basic Guidelines
Eating for Good Health
Pregnancy and Lactation
The Food Guide Pyramid
Important Tips for Vegetarians

Personal Assessment
Weight Profile

Nutrient Needs
Protein Matters
Key Vitamins
Precious Minerals
Calcium Connection
Fabulous Fiber
Keep Up Fluids
Sodium and Salt

Food Preparation
Food Safety

Smart Shopping
Label Reading
Vitamins-Mineral Supplements



Calcium is a major mineral. Major dietary sources of Calcium include milk and milk products, canned salmon and sardines (with bones), dark green leafy vegetables, calcium-precipitated tofu, legumes (dried beans) and cheese. The percentage of calcium absorption varies and is dependent on the needs of the body. Lactose (the sugar in milk) and protein aid in Calcium absorption.

Major Body Functions:

  • Builds and maintains strong bones and teeth
  • Helps to regulate heartbeat and muscle contractions
  • Is needed for proper blood clotting
  • Aids in regulation of blood pressure and water balance in cells

Deficiency Symptoms:

  • Rickets (softening of bones) in infants and children
  • Osteomalacia (softening of bones) in adults
  • Osteoporosis (thinning bones)
  • Possibly hypertension (high blood pressure)

Excessive Intake and Toxicity Symptoms:

  • Calcification of bones and soft tissues
  • Kidney stones
Food Amount Milligrams
Milk, evaporated skim 1 cup 580
Sardines, with bones 3 ounces 372
Collard greens, cooked 1 cup 355
Yogurt 1 cup 272
Turnip greens, cooked 1 cup 252
Milk, skim or 1% 1 cup 246
Milk, whole 1 cup 238
Buttermilk 1 cup 232
Salmon, with bones 3 ounces 167
Cottage cheese 1/2 cup 160
Broccoli 1 stalk 158
Almonds 2 ounces 132
Cheese, cheddar 1 cubic inch 129
Tofu 3.5 ounces 128
Tortilla, corn 1 120
Kidney beans 1 cup 115
Black beans 1 cup 105

Not all exercises or diets are suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.

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