Written By: Tania Tarafdar | Updated : July 21, 2016 6:50 PM IST
Experts recommend that you need at least 1200mg of calcium every day, but many of us tend to consume less than half of that amount. Since your body does not produce enough calcium, it is important that you get it from your diet. While you may think a glass of milk can be sufficient, it is important that you combine dairy with other sources of calcium along with Vitamin D which your body needs to absorb calcium. If you suffer from calcium deficiency, here is a vegetarian meal plan for you by nutritionist Priya Kathpal.
Breakfast: You can eat one paneer paratha along with one bowl of oats porridge in milk. Oatmeal is full of fibre, filling, and it s fortified with calcium and vitamins.
Mid-morning snack: Eat an apple or orange. Just one orange contains 60 mg of calcium so snacking on this citrus fruit in the day will get you close to your target.
Lunch: Fresh green salad, two phulkas or rajgira paratha, one bowl brown rice, one bowl sabzi. Add a lot of leafy greens to your salad such as broccoli and kale to get a good dose of calcium. 1 cup of broccoli contains about 90mg of calcium.Sprinkle sesame seeds over your salads and vegetable to increase your calcium intake.
Evening snack: For an evening snack, eat a bowl mixed sprouts or fistful of dry fruits and nuts, especially almonds, walnuts, peanuts and raisins. You can also eat berries like blackberries, cranberries and blueberries. 1 cup of blackberries contains as much as 40mg of calcium.
Dinner: Eat a bowl of white beans for supper. They are an excellent source of the nutrient, and only 1 cup of it contains 100mg of calcium. Combine the beans with one paratha and one bowl methi sabzi.
If you are a non-vegetarian, here is a calcium-rich non-vegetarian meal plan for you.
Image source: Getty Images
Disclaimer: The content on TheHealthSite.com is only for informational purposes. It is not at all professional medical advice. Always consult your doctor or a healthcare specialist for any questions regarding your health or a medical condition.
