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.
So how can I consume calcium if I can’t consume dairy products? There are 3 sources of calcium hiding in plain sight and I am about to share them!
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. Is this even possible?
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 other calcium-fortified baked goods that are great options?
These products actually incorporate much-needed calcium. Since I am a foodie, learning more each day is a must and this is something many people did not know! Now you will know about 3 sources of calcium that are hiding in plain sight!
Proof Is In The Labeling
Rather than just tell you all about something, I will show you. After all, a picture is worth a thousand words! Are you ready to go product hunting in the grocery store? That is what I did to share my knowledge with you!
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. Once you locate the items you won’t have to play scavenger hunt anymore.
Time to find those calcium alternatives to dairy. Really, they do exist and they are in foods MOST of you love anyway!
1) Let’s Grab A Sub
Did you know that Subway’s sub bread contains the same amount of calcium as a glass of milk? These are not the ideal subs, but they will do in a pinch. You can tell I am not a fan of the chain, but a girls’ gotta eat and in a pinch, this will do!
So for all of you that have been eating those sandwiches from this chain, you have already been consuming dairy and calcium. Congratulations!
One last note on this particular calcium find. 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 particular brand of bread for a long time. Here’s the best part, that I never really considered or noticed until recently.
The bread boasts calcium. Look at the packaging on the bottom right front of the package. Did you see what it says? “A two-slice serving provides as much calcium as an 8oz glass of milk.” I’m in, what about you?
Make this simple addition to your grocery cart and swap out your bread. Easy to do and now you have found the second source of calcium hiding in plain sight.
Seek out Sara Lee’s Soft & Smooth White made with Whole Grain Bread. It offers an excellent level of calcium, actually, 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 or on Amazon) with 10% calcium in it per serving.
We prepare quesadillas in our house, so this was a great ‘extra’ for serving these particular tortillas to my family. Discovery is half the battle and then we just purchase the same brand over and over.
I will say that before I buy the same brand, I always reread the packaging to make sure the same dairy content is in it. Things do change!
However, this time the FRONT packaging did not highlight the calcium content. What did I do to figure this out? I simply turned it over and read the nutrition information. There it is, hiding in plain sight. In fact, it is calcium. Did you also see that the amount 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.’ Remember you can’t tell the difference of the addition of calcium into these baked goods. There is no change in the taste, nor texture.
Google and Learn
Go ahead and Google to start searching for brands of baked goods that are calcium-fortified. Prepare for that next road trip, field game, picnic or packed lunch, with calcium-fortified bread.
Be satisfied with your choices because you are 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! ~ Dana XO
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