The woes of not being able to digest milk due to lactose intolerance, dairy allergies, vegan diets and more is definitely a real struggle in our world today. For so many the consumption of dairy is not possible, yet, the calcium derived from dairy is so needed in their daily diets.
Conversely, there are the picky eaters who simply do not like milk or the taste, so is there a way for them to get calcium without even knowing they are eating it? Calcium is super important for healthy and strong bones during the early childhood years and, of course, calcium is needed to maintain those strong bones into the adult years.
You have to consume the right amount of calcium on a daily basis in order to keep those bones strong from childhood to adulthood. I guess the question is how can I consume calcium if I can’t consume dairy products? The answer to this question is quite easy, and I will share with you 3 sources of calcium hiding in plain sight to help you enjoy calcium-fortified foods without taking in dairy!
3 Sources Of Calcium Hiding In Plain Sight
Seeking Out Calcium
Did you know that calcium is often in foods that are hiding in plain sight? In fact, many of the foods that we consume often have calcium in them. What is the equivalent amount of a glass of milk? Foods that boast a deliverance of 10%+, 20%+ or more of DV of calcium which will be notated on the nutrition facts.
What makes seeking calcium out on other foods a bit difficult is that it is often not marked. Those that do offer callouts to nutrition will mark it on the front of the packaging and you might find the words, “Excellent source of calcium!”
According to the FDA, a product touting 10% of the daily calcium per serving is considered a “good source of calcium” and a product touting 20% of the daily value of calcium per serving is an “excellent source of calcium.” If a product claims that it delivers a “glass-of-milk-level” of calcium it offers up the same amount of calcium as an 8oz glass of milk.
Tolerating the Intolerable…. Calcium
From milk allergies to picky eaters, milk consumption may not be the winning advocate for calcium in your household, but did you know that there are calcium-fortified baked goods that are great options for incorporating into their diets and providing the much-needed calcium?
Proof Is In The Labeling
So, I know better than to just tell you all about something. Let me show you a few labels from products so that you can seek out the 3 sources of calcium (and more) hiding in plain sight while you shop for foods. Remember, you have to get to your local food retailers and play scavenger hunt to find the products, but once you do, you will love what you have secured as calcium alternatives to dairy.
1) Let’s Grab A Subway
Did you know that Subway’s sub bread contains the same amount of calcium as a glass of milk and that is just the 6″ piece of bread, while additionally being fortified with vitamin D! That makes the Subway sandwich you have been munching on even more valuable to your healthy lifestyle, right? Subways are everywhere from highways to retail store locations making your dairy intake even easier to ascertain!
2) Loaf Of Bread
For my family, sandwiches are the ‘go-to’ because of chaotic weeknights and so many sports. We have been purchasing this bread forever and it boasts right on the front of the package that “a two-slice serving provides as much calcium as an 8oz glass of milk.” This is Sara Lee’s Soft & Smooth White made with Whole Grain Bread and it has an excellent level of calcium, 25% daily value. Doing your body good without drinking dairy is quite easy, right?
Tortillas (wraps) are easy ways to create fun sandwiches and they are fun to eat too. While I was out seeking ‘proof’, I found this particular item from Santa Fe Tortilla (Sam’s Club) with 10% calcium in it per serving.
What I did not find is direct front package labeling so I turned it over to the nutrition information and there it is plain as day, hiding in plain sight, calcium that is considered a ‘good source’ according to the FDA, and yes, I brought it home!
Grocery shopping makes it easier than ever to provide your family, their bones and your healthy lifestyle with calcium when you head to the bakery aisle and seek out calcium-fortified bread, bagels, muffins, and pitas.
Check the nutrition facts, use my post to help you verify the 10%, 20% and “a glass of milk level’ and remember you can’t tell the difference of the addition of calcium into these baked goods. You won’t find a different taste because calcium is hiding within the baked good and the texture and taste are no different with the addition of the ingredient in there.
Google and Learn
Go ahead and Google to start your searching for brands that offer calcium-fortified baked goods. Prepare for that next road trip, field game, picnic or packed lunch, with calcium-fortified bread, while providing important nutrients for healthy bone growth and reducing feeding guilt. Lavishly live calcium out loud as it is hiding in plain sight and ready to be consumed without a glass or a bottle!