030ece30_Vegetarian_Diets___MyNetDiary__Notes
[Nutrient] Calcium [Notes] 
Adequate calcium can be obtained in the diet without milk products or fish bones if you eat about eight servings a day of legumes, leafy greens, nuts, and seeds. If you do not eat those foods and/or are restricting your intake well below 2000 calories, then consider consuming calcium-fortified beverages such as soy milk, rice milk, and calcium-fortified orange juice. Also consider a calcium supplement if you find you cannot meet your goal by food or fortified beverages. Note: do not rely on a large portion of spinach to obtain calcium since the oxalate binds it and makes it mostly unavailable. Supplements: spread out intake since we can’t absorb more than about 500 mg of calcium at a time. Hate big pills? Try calcium chews – it’s an easy way to get your calcium.
Vegetarian Diets | MyNetDiary
Notes