Calcium & Adults

Woman drinking milk From the age of 20 to early 30s our bones undergo a "consolidation phase". Growth is complete and the calcium we take in is used to lay down good bone density. It is important to protect bones throughout your life.

Therefore it is essential to continue with adequate and consistent consumption of calcium rich foods during the adult years. The following table provides a guide for the recommended daily intake of calcium for adult men and women.

Recommended Daily Intake for Adults*
Adult - Men	19-70 Years	1,000 (mg)
	70+ Years	1,300 (mg)
Adult - Women	19-50 Years	1,000 (mg)
	51+ Years	1,300 (mg)
Pregnant Women	14-18 Years	1,300 (mg)
	19-50 Years	1,000 (mg)
Breastfeeding Women	14-18 Years	1,300 (mg)
	19-50 Years	1,000 (mg)

* Source: NHMRC. Nutrient Reference Values for Australia and New Zealand, 2006. Click here to view more details.

Hints and tips for healthy eating

Many adults are so active and busy that they want nutritious but time saving convenience foods. Also, inevitably there are times when energy levels are low so quick easy to prepare meals are just as important for older as for younger age groups. Here are some simple and easy suggestions to ensure meals are calcium rich.

Add milk powder or grated cheese to mashed potato, stews or casseroles.

Add grated cheese to scrambled egg.

Serve vegetables with a cheese sauce.

Add an extra slice of cheese to sandwiches.

For dessert try jelly whips, junkets, custards or other milk puddings.

As well as an excellent ready-to-eat snack, yoghurt can be used as a low fat salad dressing and is delicious with savoury flavourings such as mint and garlic.

Have milk drinks between meals. These can be either hot or cold; hot milk with a sprinkle of nutmeg, hot chocolate, iced coffee, milkshakes or smoothies made with yoghurt.