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Calcium Essentials: Good for Your Bones and Beyond! 

Calcium Essentials

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Calcium is important for your bones – and so much more 

You’ve probably been hearing about the calcium and bone connection for as long as you can remember. Well, there is a good reason for that – calcium is the most abundant mineral in the body, and 99% of it is stored in your bones.1 

Getting enough calcium at each stage of life can help keep bones healthy by:2-6   

  1. Supporting healthy bone growth and development during childhood.   
  1. Building bone mass during teen years. This time of life is important as bones are still growing. Peak bone mass is typically reached for most people by age 30.   
  1. Contributing to bone density in adulthood.  
  1. Helping prevent osteoporosis, a disease that weakens bones and makes them more likely to break, mainly in older adults.   

Calcium also has many other important functions:2, 7-11 It helps keep teeth strong and your blood flowing. It helps support muscles (including your heart) and nerve function, and it plays a key role in hormone secretion.  Calcium may also play a role in reducing your risk of colorectal cancer and maintaining a healthy blood pressure.

calcium, bioavailability

This video was produced in 2024 using the Health Canada Canadian Nutrient File data available at the time. As a result, some figures may differ slightly from the current values presented in this article.  

Calcium is important for everyone – not just for kids or older adults !

Most Canadians are NOT getting enough calcium – it’s a real problem! 

On average, 68% of Canadians aren’t getting enough calcium from their diet.12 This includes:   

  • 42% of children (aged 1 to 8);  
  • 86% of teenage girls (aged 14-18); 
  • About 75% of women (aged 19-50); 
  • 91% of older male adults (aged 71 and older);   
  • 97% of older female adults (aged 71 and older).  

Other age groups are also struggling to get enough calcium, making these low intakes of calcium a significant public health concern.12,13  

Because your body cannot produce calcium on its own, you need to get it from your diet.6

How much calcium do you need daily?  

Health Canada and Osteoporosis Canada recommend the following:14,15

Calcium Recommendations

AgeRecommended Amount (mg) per day 
1-3700
4-81,000
9-181,300*
19-501,000*
51-701,200 (female)
1,000 (male)
71+1,200
*Including women who are pregnant or breastfeeding. 

What you need to know about calcium and osteoporosis

Peak bone mass — when bones are at their strongest — is typically reached during young adulthood. But as a living tissue, your bones continue to change throughout your life — growing, renewing and repairing — as needed.16

When you don’t get enough calcium in your diet to maintain essential functions, your body takes what it needs out of your bones.  Over time, this can cause your bones to become fragile, leading to fractures and osteoporosis.17 Osteoporosis is a disease characterized by low bone mass and deterioration of bone tissue. According to Osteoporosis Canada, at least 1 in 3 women, and 1 in 5 men, will break a bone due to osteoporosis in their lifetime.18   

Osteoporosis is often referred as the “Silent Thief”.19 Since it develops slowly over many years without any obvious symptoms, you may not even realize it’s happening.

By the time bones become weak and start to break, osteoporosis may already be advanced and harder to manage. When it comes to bone health, adopting healthy lifestyle habits early on can make a difference.

  • Consume a diet rich in calcium that includes other bone-building nutrients every day throughout life.
  • Be physically active and include balance and strength exercises in your weekly routine.
  • Limit your alcohol intake.
  • Be smoke-free.20

Strong bones need more than calcium – other nutrients matter too! 

While calcium plays a key part in preventing osteoporosis and keeping your bones strong, it doesn’t work alone!  Osteoporosis Canada recommends adequate intakes of vitamins D and K, protein and magnesium. There are other important bone-health allies, including vitamin A and phosphorus. These nutrients, along with other compounds found in whole foods, interact and work together to support your overall health.21  

When it comes to bone health, let nutritious food be your foundation, as the nutrients in food work together to support healthy bones.

Where can you find calcium?

Milk products – like milk, cheese and yogurt – are among the best natural sources of calcium. You can also find good amounts in canned fish with bones (remember: the bones are important), and smaller amounts in legumes, vegetables, nuts and seeds. Calcium-fortified foods and calcium-set tofu can also contribute to your calcium intake.  

The table below shows how much calcium is found in commonly consumed foods, and indicates whether they are considered a source of calcium according to Health Canada’s criteria (providing at least 65 mg of calcium per serving). 

Keep in mind that the amount of calcium your body absorbs can vary. For example, calcium from milk products, broccoli, bok choy and kale is well absorbed. However, the naturally occurring calcium in many other plant-based foods is less well absorbed due to naturally present compounds in these foods that limit calcium absorption. This is particularly true for sesame seeds, spinach and rhubarb which provide valuable nutrients, but are not reliable sources of calcium. For calcium-fortified foods, the type of calcium added can also affect how well your body absorbs it.22-24 

Calcium Content of Common Foods25,26

FoodServing Sizea Calcium Content (mg)Source of Calcium (≥65mg/serving)
Milk products
Milk (2% milk fat) 250 mL309Yes
Cheddar Cheese 30 g202Yes
Cottage Cheese 125 g139Yes
Mozzarella Cheese 30 g172Yes
Swiss Cheese30 g237Yes
Yogurt, plain (2 – 3.9% milk fat)b  115 g131 – 175Yes
Yogurt, vanilla or fruit flavoured (2 – 3.9% milk fat)b115 g125 – 144Yes
Greek Yogurt, plain (2% milk fat)b 115 g115 – 148Yes
Greek Yogurt, vanilla or fruit flavoured (2% milk fat)b115 g99 – 148Yes
Vegetables
Bok Choy, boiled, drained, shredded 125 mL84Yes
Collards, boiled, drained, chopped125 mL142Yes
Broccoli, boiled, drained, chopped125 mL33No
Kale, boiled, drained, chopped 125 mL49No
Sweet Potato, boiled, without skin, mashed140 g38No
Fruits
Orange, raw1 medium52No
Nuts and seeds
Almonds, unroasted or dry-roasted, unblanched30 g (60 mL)81Yes
Chia Seeds30 g (45 mL)189Yes
Flax Seeds 30 g (45 mL)76Yes
Hemp Seeds 30 g (45 mL)22No
Sesame Seeds, dried, shelled30 g (60 mL)18No
Legumes
Edamame, boiled 125 mL138Yes
Navy Beans, boiled125 mL66Yes
White Beans, boiled 125 mL85Yes
Hummus, commercial 30 g (30 mL)11No
Pinto Beans, boiled 125 mL42No
Red Kidney Beans, boiled125 mL26No
Fish
Salmon, sockeye (red), canned with bones, drained   100 g239Yes
Sardines, canned with bones, drained 100 g382Yes
Fortified Foods
Fortified plant-based Beverages (soy, almond, oat, cashew, etc.)c 250 mL313Yes
Tofu, firm or extra-firm, prepared with calcium sulfated 85 g75 – 225Yes

aServing sizes for each food are based on the reference amounts from the Canadian Food Inspection Agency’s nutrition labelling requirements.  
bCalcium content of yogurt varies; presented ranges are based on a 2025 Canadian marketplace scan for regular yogurts (2 – 3.9% milk fat) and Greek yogurts (2% milk fat). Check the label for more information.  
cSome plant-based beverages are fortified with calcium – check the label. As per Health Canada regulations, when plant-based beverages are fortified, they must contain 125 mg of calcium per 100 ml; the table above reflects this. Keep in mind that added calcium may settle at the bottom of the container – and remain there, even after vigorous shaking – so these beverages may not be a reliable source of calcium. Also, the form of calcium used in fortification may not be as well absorbed as the naturally occurring calcium in cow’s milk. 27, 28   
dCalcium content of calcium-set tofu varies considerably by brand and type; presented values are based on a 2022 Canadian marketplace scan for firm/extra firm tofu. Check the label for more information.  

Serving up calcium 

Getting enough calcium each day doesn’t have to be complicated. The recipes in this section show you how to easily add foods high in calcium to every meal – from breakfast through supper – so you can help keep your bones healthy, all while enjoying what you eat. 

Kickstart your morning with:  

Strawberry Banana Granola Breakfast Parfait | What you eat 

Overnight Hearty Oatmeal Breakfast | What you eat 

Tropical Kiwi | What you eat 

Refuel your body at lunchtime with:  

Chicken Grilled Cheese | What you eat 

Kasha Bowl with Vegetables and Chicken | What you eat 

Easy Broccoli, Bean and Fusilli Pasta | What you eat 

End the day strong with these suppers:  

Corn Soup | What you eat 

One-Skillet Creamy Chicken Rotini | What you eat 

Simple Mushroom, Spinach and Tomato Frittata | What you eat 

In need of more bone-building meal inspirations? Click the Recipes tab at the top of this webpage to explore our full collection of recipes.  

Remember: It’s never too late, no matter your age, to take steps to add more calcium and other bone-building nutrients to your diet.

Sources 

  1. International Osteoporosis Foundation. 2025. Calcium. www.osteoporosis.foundation. 
  1. Institute of Medicine. 2011. Dietary Reference Intakes for Calcium and Vitamin D. Accessed September 25, 2025. 
  1. Khemayanto, H et al. The Effects of Dairy Product Supplementation on Bone Health Indices in Children Aged 3 to 18 Years: A Meta-Analysis of Randomized Controlled Trials. Adv Nutr 2023;14:1187-1196.  
  1. Weaver, C M et al. The National Osteoporosis Foundation’s position statement on peak bone mass development and lifestyle factors: a systematic review and implementation recommendations. Osteoporosis Int. 2016;27;1281-1386. 
  1. Iuliano, S et al. Effect of dietary sources of calcium and protein on hip fractures and falls in older adults in residential care: cluster randomised controlled trial. BMJ. 2021. doi: 10.1136/bmj.n2364 
  1. World Health Organization & Food and Agriculture Organization of the United Nations. Vitamin and mineral requirements in human nutrition (2nd ed.). Geneva: WHO. 2004.  
  1. Theodoridis, X et al. Adherence to the DASH Diet and Risk of Hypertension: A Systematic Review and Meta-Analysis. Nutrients 2023. doi: 10.3390/nu15143261. 
  1. Heart & Stroke. 2024. The DASH Diet to lower high blood pressure. www.heartandstroke.ca. Accessed September 25, 2025.  
  1. Papier, K et al. Diet-wide analyses for risk of colorectal cancer: prospective study of 12,251 incident cases among 542,778 women in the UK. Nat Commun 2025. Doi: 10.1038/s41467-024-55219-5. 
  1. American Institute for Cancer Research. 2020. Colorectal Cancer. www.aicr.org Accessed September 25, 2025.  
  1. Villa-Etchegoyen, C et al. Mechanisms Involved in the Relationship between Low Calcium Intake and High Blood Pressure. Nutrients 2019. doi: 10.3390/nu11051112. 
  1. Vatanparast, H et al.  Calcium Intake from Food and Supplemental Sources Decreased in the Canadian Population from 2004 to 2015. J Nutr 2020; 150 (4); 833-841.  
  1. Health Canada. 2016. Evidence Review for Dietary Guidance: Summary of Results and Implications for Canada’s Food Guide. Canada.ca. Accessed September 25, 2025. 
  1. Health Canada. 2023. Dietary reference intakes tables: Reference values for elements. www.canada.ca. Accessed September 25, 2025.   
  1. Osteoporosis Canada. 2025. Adequate Calcium Intake Can Slow Bone Loss and Reduce the Risk of Fracture. www.osteoporosis.ca. Accessed September 25, 2025. 
  1. National Institutes of Health. 2025. Calcium: Factsheet for Health Professionals. Accessed September 25, 2025. 
  1. Osteoporosis Canada. 2025. About the Disease.  www.osteoporosis.ca. Accessed September 25, 2025. 
  1. Osteoporosis Canada. 2022. 2022 Osteoporosis Canada Facts and Stats. www.osteoporosis.ca. Accessed September 25, 2025. 
  1. Osteoporosis Canada. 2025. What is Osteoporosis? The Silent Thief. www.osteoporosis.ca. Accessed September 25, 2025. 
  1. Osteoporosis Canada. 2025. Risk Factors. www.osteoporosis.ca. Accessed September 3, 2025 
  1. Weaver, C M and Givens, D I. Overview: the food matrix and its role in the diet. Critical Reviews in Food Science and Nutrition 2025. doi: 10.1080/10408398.2025.2453074 
  1. Weaver, C M et al. An algorithm to assess calcium bioavailability from foods. J Nutr 2024;154:921-927. 
  1. Shkembi, B and Huppertz T. Calcium absorption from food products: food matrix effects. Nutrients 2022. doi:10.3390/nu14010180 
  1. Heaney R P et al. Calcium fortification systems differ in bioavailability. J Am Diet Assoc. 2005;105:807–809. 
  1. Health Canada. Canadian Nutrient File. Accessed September 25, 2025. 
  1. Canadian Food Inspection Agency. Nutrient content claims: what they mean – www.canada.ca. Accessed September 25, 2025. 
  1. Chalupa-Krebzdak S et al. Nutrient density and nutritional value of milk and plant-based milk alternatives. Int Dairy J 2018;87: p. 84-92. 
  1. Rafferty K et al. Calcium fortificants: Overview and strategies for improving calcium nutriture of the U.S. population. J Food Sci 2007;72(9):R152-158. 

Protein: A Key Nutrient for all

Image of proteins

protein, complete protein, milk products

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Protein is a nutrient that is essential for maintaining good health at all stages of life.

You can find it in foods such as meat, milk products, eggs, fish, legumes and nuts. Proteins are involved in several activities in the body, including the development and preservation of muscle mass in people of all ages. In this article, we review how you can make the most of protein.

The importance of protein at every stage of life

Since the body is unable to store protein, it is important it gets enough at every meal. If your intake falls short during the day, your body will draw what it needs from your muscles. What’s more, the body tends to use protein less efficiently as it ages. For this reason, although official protein recommendations are the same for all adults, experts generally estimate that older adults, especially those over 65, should consume around 50% more to meet their needs effectively.

Good to know! Foods such as milk, yogurt, cheese, eggs, meat, poultry, fish and seafood contain complete proteins and as such, they are particularly effective at building and maintaining muscle mass because they contain all the essential amino acids in the right proportions.

How to include protein on your daily menu

To maintain optimal overall health, it’s important to include a variety of protein sources in your daily diet, and to spread them throughout the day. Here are a few tips for incorporating more protein into your meals and snacks:

At breakfast:

  • Pair your toasts with cheese or serve them with a hard-boiled egg.
  • Opt for milk rather than juice in your smoothie.
  • Have a bowl of Toasted Granola & Berries Cottage Cheese.
  • Add skim milk powder to your homemade muffin mix.
  • Enjoy a bowl of yogurt topped with berries.
  • Turn your cup of coffee into a latte by combining equal parts milk and coffee.

At snack time:

  • Opt for a zucchini and cheese muffin.
  • Try roasted chickpeas.
  • Choose Greek yogurt (this type of yogurt is higher in protein).
  • Eat a small handful of plain almonds with raisins.

At lunch:

  • Opt for a legume and milk-based soup, like this red lentil soup.
  • Enhance a side salad with walnuts and cheese cubes.
  • Enjoy egg-based dishes, like this simple vegetable frittata . 
  • Always add a source of protein – like cheese – to your meal salads, like in this tasty kale barley salad .

At dinner:

  • Combine different protein foods in the same dish, like this chili made with ground beef, red kidney beans and cheese.
  • Prepare one-pot meals featuring poultry or fish, like this one-pot tuna and broccoli pasta recipe.
  • Add pumpkin seeds or crushed peanuts to a mixed green salad.
  • Bake your vegetables au gratin (topped with cheese).
  • Enjoy a homemade dessert prepared with milk, like this mint chocolate pudding.
  • End your meal with a peppermint vanilla tea latte.

Diet and Colorectal Cancer Prevention: Foods That Help Lower Your Risk   

Diet and colon cancer

Colorectal cancer is one of the most prevalent cancers in Canada.1 The good news is that healthy food choices and habits can help lower your risk of getting this common cancer. 

Diet and colon cancer
Diet and colon cancer

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What is colorectal cancer? 

Colorectal cancer, sometimes also called colon cancer, refers to two types of similar cancers: 

  • Cancer of the colon, which is the large intestine or bowel  
  • Cancer of the rectum, which is the end portion of the large intestine

What are the risk factors for colorectal cancer?  

The risk factors for colorectal cancer include both factors you can’t change (like genetics) and factors that you can change (like eating habits).2,3  

Factors you can’t change: 

  • A family or personal history of colorectal cancer 
  • Presence of non-cancerous (benign) polyps 
  • Inflammatory bowel disease like ulcerative colitis or Crohn’s disease 
  • Being over the age of 50 

Factors you can change: 

  • Smoking 
  • Drinking too much alcohol 
  • Lack of exercise and physical activity 
  • Eating a diet that is low in fibre 
  • Eating a diet that is high in red meat and processed meats 
  • Being overweight or obese

What food choices can you make to help prevent colorectal cancer? 

Some 70% of cancers in the digestive system are related to eating habits.4 This means that you can start today to lower your risk of colorectal cancer with simple changes to your everyday food choices. The World Cancer Research Fund recommends the following food choices as part of colorectal cancer prevention:5  

  1. Eat more whole grains and other foods high in fibre6 
  • Choose whole grains foods more often. A whole grain includes all the fibre and nutrient filled parts of the grain. When looking at an ingredient list, keep an eye out for the words ‘whole grain’. Some examples of whole grains include brown rice, barley, oats, rye and quinoa.  
  • Eat a variety of high fibre foods each day. In addition to reducing your risk of colorectal cancer, fibre helps keep your blood sugar and heart healthy and keeps you feeling full and regular. In addition to whole grains, high fibre foods include vegetables, fruit, nuts, seeds, beans, lentils and peas. Click here to learn more on fibre. 

Tip: If you’re new to eating high fibre foods, slowly increase the amount you eat to prevent gas and bloating.  Drinking plenty of fluids and staying active will also help. Click here to learn more on fibre.  

  1. Consume more dairy products  

Research clearly indicates that eating dairy products may help decrease the risk of colorectal cancer.5 Studies demonstrate that the naturally-occuring calcium in milk is strongly linked to dairy’s protective effect.7 And other nutrients in dairy may also play a role in lowering your colorectal cancer risk. Aim to eat dairy products regularly, along with vegetables, fruit, whole grains and other protein foods, to help reduce your risk of colorectal cancer.8  

  1. Limit red meat and avoid or consume as little processed meats as possible 

Limit red meat, like beef, pork, veal and lamb, to twice a week all while aiming for portion sizes roughly equal to the size of the palm of your hand.9 As for processed meats, like bacon, hot dogs and cold cuts, it is best to avoid or consume as little of them as possible.10   

Other changes that you can make that are also part of the prevention picture:11,12  

  • Eat more non-starchy vegetables. Cruciferous vegetables, like cauliflower, broccoli, cabbage and radish, have been shown to protect against colorectal cancer.  
  • Eat more fruit and more foods with vitamin C.  Low fruit intake may increase the risk of colorectal cancer.  
  • Reduce your alcohol consumption. Two or more drinks per day increases your risk of colorectal cancer so try to limit your alcohol intake. 
  • Get more physical activity in your daily routine.  Aim for 30 minutes each day of moderate to vigorous physical activity. 
  • Quit smoking.  Smoking increases your risk of many cancers, including colorectal.   
  • Maintain a healthy body weight.  Being overweight or obese increases your risk of developing colorectal cancer. 

New recipes to try 

If you’re looking to add some new meals to the mix, try these recipes with fibre, calcium, whole grains and more – and know that you are taking healthy steps to prevent colorectal cancer. 

  • If you’re looking for a leisurely cooking project – that provides fibre, calcium and protein – try this vegetable packed lasagna with ratatouille sauce.   

The “bottom” line 

  • Choose whole grains over non-whole grains 
  • Try to eat a variety of high fibre foods like beans, lentils, nuts, seeds, fruit and vegetables each day 
  • Consume dairy products like milk, cheese and yogurt regularly  
  • Limit red meat to two times or less a week 
  • Avoid processed meats as much as possible
  • Enjoy non-starchy vegetables and fruit often 
  • Aim to be physically active for 30 minutes each day
  • Limit your drinking to 2 drinks or less a day 
  • If you smoke, try to quit 

And don’t forget, screening is an important part of prevention!  When colorectal cancer is caught early it can be treated. In Canada, colorectal cancer screening usually starts at the age of 50.  Make sure to talk to your doctor about when you should start screening based on your family history and lifestyle.

References

  1. Colorectal Cancer Canada. 2024. Colorectal Cancer Screening. www.colorectalcancercanada.com. Accessed January 31, 2025. 
  2. Colorectal Cancer Canada. 2024. Colorectal Cancer Risk Factors. www.colorectalcancercanada.com. Accessed January 31, 2025. 
  3. Colorectal Cancer Canada. 2024. Prevention Overview. www.colorectalcancercanada.com. Accessed January 31, 2025. 
  4. Foods That Fight Cancer. 2024. Food and Cancer Prevention. www.foodsthatfightcancer.ca. Accessed February 1, 2025. 
  5. World Cancer Research Fund/American Institute for Cancer Research. Diet, nutrition, physical activity and colorectal cancer: A Global Perspective, Continuous Update Project Expert Report 2018. Available at dietandcancerreport.org. Accessed February 12, 2025. 
  6. World Cancer Research Fund/American Institute for Cancer Research. Diet, nutrition, physical activity and colorectal cancer: A Global Perspective, Continuous Update Project Expert Report 2018. Available at dietandcancerreport.org. Accessed February 12, 2025. 
  7. Papier, K. et al. Diet-wide analyses for risk of colorectal cancer: prospective study of 12,251 incident cases among 542,778 women in the UK. Nat Commun 2025;16:375.  
  8. World Cancer Research Fund/American Institute for Cancer Research. Continuous Update Project Expert Report 2018. Diet, nutrition, physical activity and colorectal cancer. Washington, DC: AICR. 2018. 
  9. Foods That Fight Cancer. 2024. Reduce Red Meat. www.foodsthatfightcancer.ca. Accessed February 1, 2025. 
  10. Foods That Fight Cancer. 2024. Reduce Red Meat. www.foodsthatfightcancer.ca. Accessed February 1, 2025. 
  11. Colorectal Cancer Canada. 2024. Prevention Overview. www.colorectalcancercanada.com. Accessed January 31, 2025. 
  12. Foods That Fight Cancer. 2024. Eat Vegetables and Whole Grains. www.foodsthatfightcancer.ca. Accessed February 1, 2025. 

Enjoy the holidays without overeating or feeling guilty

Holiday family dinner

The holiday season is a frantic rush of parties, meals and all the preparations that go along with them. Here are a few suggestions from our dietitian to get you through this festive period without overeating or feeling guilty.

Quick and easy breakfast ideas to start your day off right

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We all want to wake up and have a great start to the day, which for many of us, includes a healthy and delicious breakfast. The word “breakfast” originates from “breaking your fast” after a period of not eating while you were asleep. Keep reading for quick and easy ideas for nutrient rich foods to kickstart your day.

Is breakfast really the most important meal of the day?

Yes and no! For the longest time, breakfast was referred to as the ‘most important meal of the day’. If you wake up late or have less of an appetite in the morning, there’s good news! All meals are important for fuel and nourishment, no matter the time of day. The types of foods that we typically eat in Canada at breakfast make it a good time to boost your fibre, protein, calcium and vitamin D. But regardless of when you’re ‘breaking your fast’ – whether it’s at 6 am, 11 am or even 1 pm, focus on making sure that the first foods you eat are nutritious, balanced and give you the energy that you need to make your day the best it can be.

Start with protein first to build a balanced breakfast

A nutritious breakfast will look different for everyone depending on your food preferences, but a good approach is to start with protein and build your balanced breakfast from there.

Why is protein important? Protein is a key building block in food that keeps your body functioning well and also keeps you feeling full. It helps build and repair muscles, bones, skin and nails. Protein is also an important part of hormones, digestive enzymes and the antibodies in your immune system.

Our bodies do not store protein and many adults simply do not get enough, especially at breakfast. To make sure you meet your protein needs, aim for one quarter of each of your meals to be from protein foods, such as:

  • Milk, cheese and yogurt
  • Eggs
  • Meat, poultry, fish and seafood
  • Legumes
  • Nuts and seeds

In particular, dairy products, eggs, fish, seafood, poultry and meat contain “complete” protein that is well absorbed by the body. Start with one of these foods and you’ll have many choices for a nutritious and delicious breakfast!

 And once you’ve chosen your protein, balance out your plate (or bowl) with a high fibre whole grain and fruit or vegetables.

Quick and easy breakfast ideas – no recipe needed!

No need to get fancy on busy mornings! You can build a nutritious breakfast with simple ingredients from your fridge and pantry. See below for some quick and easy – and yummy – ideas:

  • Greek yogurt + nutty granola + fresh raspberries
  • Scrambled eggs + whole grain tortilla  + roasted zucchini + cheddar cheese + yogurt
  • Whole grain toast + peanut butter + sliced banana + a glass of milk
  • High fibre whole grain cereal  + milk + sliced strawberries
  • Yogurt tzatziki  + diced cucumbers + whole grain crackers
  • Oatmeal  + sliced almonds + frozen blueberries + a glass of kefir
  • Hard boiled egg + rye crackers + ricotta cheese + dried apricots
  • Whole grain pita + hummus + carrot sticks + cottage cheese
  • Whole grain bagel + tuna + sliced tomato + feta cheese

Get creative in the kitchen with these tasty breakfast recipes

If you have a bit more time in the morning or simply want to shake up your breakfast routine with something new, here are some delicious breakfast recipes that the whole family will enjoy:

  • Switch up your Friday night pizza with a weekend breakfast pizza morning!  These egg, tomato, and cheese breakfast pizzas will add extra fun and nutrition to your morning.
  • Spend a few minutes before bed preparing this summery peach, strawberry and almond muesli. You’ll wake up to a breakfast containing calcium and protein that will keep you full until lunch.
  • For another make ahead meal that you can do the night before a busy morning, try this overnight healthy oatmeal breakfast. Prep it in a glass jar so that you can take it on the go.
  • Put a twist on your next smoothie bowl by using cottage cheese for your base. These strawberry smoothie bowls are creamy, fruity, sweet and satisfying.
  • If you’re looking for even more ways to use cottage cheese, try these ginger granola and pineapple cottage cheese cups. With fresh ginger, pecans and cinnamon, they are sure to wake you – and your taste buds – up.

Healthy Eating for a Healthy Blood Pressure and a Healthy Heart

DASH diet

Let the DASH diet be your guide to make wise food choices that support good cardiovascular health without sacrificing the flavors you love!

DASH diet

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Following a healthy eating approach, known as the DASH diet, can help.

The DASH diet is recommended by many health institutions around the world. DASH stands for Dietary Approaches to Stop Hypertension. Hypertension (high blood pressure) is a major risk factor for heart disease and stroke. The DASH diet is a heart healthy eating pattern that was shown to lower blood pressure.1 While it was originally designed to help lower blood pressure, research supports its use as a healthy eating pattern for overall cardiovascular health. Moreover, there is evidence suggesting its potential in reducing elevated blood cholesterol,2 which is recognized as a significant risk factor for heart disease and stroke.

According to Health Canada and the Heart and Stroke Foundation, the DASH diet is a healthy eating pattern that can help reduce risk factors for heart disease and stroke.3,4

How does the DASH diet help manage blood pressure?

The DASH diet is an overall healthy and balanced eating pattern which emphasizes the consumption of vegetables, fruit and dairy products. This dietary pattern also emphasizes whole grains, legumes, nuts and seeds. It includes moderate amounts of lean meats, poultry and fish and it limits alcohol, sweets and salty foods.  Finally, it recommends consuming added fats in moderation and opting more frequently for those that are higher in unsaturated fat.

The focus on vegetables, fruit and milk products in the DASH diet is particularly key because these wholesome foods provide a generous intake of calcium, magnesium and potassium — a combination of nutrients that helps promote healthy blood pressure.5 Beyond these, various other nutrients coming from the diverse range of nutritious foods featured in the DASH diet may also play a role in protecting heart health.

Low-fat or full-fat dairy foods?

The first DASH diet studies included mostly lower-fat milk products and about 30 g of regular-fat cheese daily. Studies in the last 15-20 years repeatedly show however that both lower-fat and full‑fat dairy foods can fit into a heart healthy diet.2,6,7 Health authorities have yet to integrate this new scientific evidence into their dietary guidelines. 

Milk products: source of up to 15 essential nutrients

You can feel good about enjoying 2-3 daily servings of dairy foods, including milk, cheese and yogurt, as part of a healthy diet. Milk, cheese and yogurt provide your body with up to 15 essential nutrients, many of which are often under consumed in Canada. These include calcium, protein, potassium and vitamin B12, just to name a few.

How to eat well with DASH

This DASH eating plan shows you examples of nutritious foods to enjoy each day.2,8

Food GroupNumber of servingsExample of a serving
Vegetables  4-5 servings250 mL (1 cup) raw leafy vegetables
125 mL (½ cup) cooked vegetables
Fruit4-5 servings125 mL (½ cup) fresh, frozen or canned fruit
1 medium-sized piece of fruit
Milk, Cheese and Yogurt2-3 servings250 mL (1 cup) milk 50 g
(1.5 oz) cheese
175 g (3/4 cup) yogurt
Grains (mainly whole grains)7-8 servings1 slice of bread
30 g cold cereal
125 mL (½ cup) cooked rice, pasta or cereal
Lean meats, poultry and fish2 servings or less75 g (2.5 oz) of lean beef, pork, chicken, turkey, fish, shellfish
Nuts, seeds and legumes4-5 servings per week60 mL (1/4 cup) nuts, seeds, legumes (e.g., chickpeas, lentils, black beans)  

Tips for getting more vegetables, fruit and milk products into your meals

• Make your oatmeal with milk instead of water and add fruits.

• Mix milk and yogurt with frozen berries to make fruit smoothies.

• Use yogurt to make dressings and dips to enjoy with salads and veggies.

• Enjoy milk in your tea or café latte.

• Top soups, salads, wraps and grilled vegetables with grated cheese.

• Savour a piece of cheese or yogurt with fruit or veggies for a healthy snack.

For a nutritious start, try this recipe: Couscous salad with garden vegetables and Feta

Aim for a Healthy balance!

Other healthy habits, including quitting smoking, getting enough sleep and being more physically active, are also important for a healthy heart. To make physical activity a priority in your daily routine, the key is to find activities you like so you will get moving more. Work your way up to at least 30 minutes of active time most days.

Sources:

1. Appel LJ et al. A clinical trial of the effects of dietary patterns on blood pressure. N Engl J Med 1997;336:1117-1124.

2. Chiu S et al. Comparison of the DASH (Dietary Approaches to Stop Hypertension) diet and a higher-fat DASH diet on blood pressure and lipids and lipoproteins: a randomized controlled trial. Am J Clin Nutr 2016;103:341-347.

3. Health Canada. Canada’s Dietary Guidelines for Health Professionals and Policy Makers. Available at https://food-guide. canada.ca/en/guidelines/. Accessed Feb. 19, 2024.

4. Heart and Stroke Foundation of Canada. The DASH diet to lower high blood pressure. Available at www.heartandstroke.ca/get-healthy/healthy-eating/dash-diet. Accessed Feb. 19, 2024..

5. Ralston RA et al. A systematic review and meta-analysis of elevated blood pressure and consumption of dairy foods. J Hum Hypertens 2012;26:3-13.

6.Dehghan M et al. Association of dairy intake with cardiovascular disease and mortality in 21 countries from five continents (PURE): a prospective cohort study. The Lancet 2018;392:2288-2297.

7. Alexander DD et al. Dairy consumption and CVD: a systematic review and meta-analysis. Br J Nutr 2016;115:737-750. 7. Ralston RA et al. A systematic review and meta-analysis of elevated blood pressure and consumption of dairy foods. J Hum Hypertens 2012;26:3-13.

8. Karanja NM et al. Descriptive characteristics of the dietary patterns used in the Dietary Approaches to Stop Hypertension trial. J Am Diet Assoc 1999;99(Suppl):S19-S27.

Surprising Things You May Not Know About Calcium

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WHAT DOES CALCIUM DO IN YOUR BODY?

You probably know that calcium is needed to build strong bones. In fact, 99% of the calcium in your body is stored in your bones and teeth. Bone development increases rapidly at the start of puberty and peaks when teens reach their full height, and continues for up to four years. By the time someone is a young adult, they have reached their “peak bone mass,” which is linked to bone strength. After this point, it’s important to continue to supply your bones with a steady source of calcium to help maintain healthy bones and prevent osteoporosis. Why does this matter? The calcium in your blood is tightly controlled. This means if you don’t get enough calcium from food every day, your body will take it from your bones. And if calcium is in short supply for a long period of time, your bones will get weak and more likely to fracture. That’s why it’s important to eat calcium-rich foods every day throughout your life. What else does calcium do? Aside from building bones, calcium is needed to keep your heartbeat and blood pressure normal. As well, calcium helps your muscles contract and relax, and your nerve cells communicate. It’s also crucial in helping your blood clot.

HOW MUCH CALCIUM DO YOU NEED EVERY DAY?

The amount of calcium you need depends on your age and whether you’re male or female. According to Health Canada, many Canadians are not getting enough calcium from the foods they eat.1 Make sure you are not one of them.

CALCIUM RECOMMENDATIONS2

AGEMALE (mg)FEMALE (mg)
1-3700700
4-81,0001,000
9-131,3001,300
14-181,3001,300*
19-501,0001,000*
51-701,0001,200
71+1,2001,200
HOW MUCH CALCIUM IS ACTUALLY ABSORBED?

While some foods contain calcium, you might not actually be getting as much from them as you think. Why? Because the body doesn’t absorb calcium from all foods in equal amounts. Milk, cheese and yogurt naturally contain calcium that is easily absorbed by the body. The same applies to calcium in broccoli, bok choy and kale. However, the calcium found in other plant-based foods is generally not as well absorbed. This is particularly true for rhubarb, Swiss chard and spinach, which contain a high level of oxalate that binds to calcium and prevents its proper absorption. While these foods are nutritious, you can’t count on them for calcium.

CALCIUM CONTENT OF SOME COMMON FOODS3
FOODSERVING SIZECALCIUM (mg)
MILK PRODUCTS
Milk (whole, 2%, 1%, skim)250 mL (1 cup)310
Cheddar cheese50 g (1.5 oz)337
Mozzarella cheese50 g (1.5 oz)288
Yogurt, plain175 mL (3/4 cup)272
Yogurt, flavoured175 mL (3/4 cup)206
Greek yogurt*175 mL (3/4 cup)170-500
Kefir, plain250 mL (1 cup)267
VEGETABLES (COOKED)
Bok choy125 mL (1/2 cup)84
Kale125 mL (1/2 cup)49
Broccoli125 mL (1/2 cup)33
NUTS AND SEEDS
Almonds60 mL (1/4 cup)97
Sesame seeds60 mL (1/4 cup)23
LEGUMES (COOKED)
Edamame125 mL (1/2 cup)138
White beans125 mL (1/2 cup)85
Red kidney beans125 mL (1/2 cup)26
Hummus30 mL (2 tbsp)12
FISH
Canned sardines with bones75 g (2.5 oz)286
Canned salmon with bones75 g (2.5 oz)212
FORTIFIED FOODS
Calcium-fortified plant-based beverages†250 mL (1 cup)318
Tofu, regular, firm or extra firm
(prepared with calcium sulphate)‡		85 g (3 oz)171

*The calcium content of Greek yogurt varies according to the brand. Check the label to see how much you’re getting.
† Some plant-based beverages are fortified with calcium. The value presented is an average. However, they may not be a reliable source of calcium. The added calcium may not be as well absorbed as the calcium naturally found in cow’s milk and it tends to settle at the bottom of the container, even after vigorous shaking.
‡ The calcium content of calcium-set tofu varies according to the brand and depending on the type of tofu. Check the label to see how much you’re getting.

CALCIUM: FOOD OR SUPPLEMENTS?

It is recommended to obtain calcium through the diet.4, 5 The advantage of foods, and milk products in particular, is that in addition to calcium, they contribute other nutrients that are important for bone health.

  1. Health Canada. 2016. Evidence review for dietary guidance: Technical report 2015.
  2. Institute of Medicine. 2011. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press.
  3. Health Canada. 2015. Canadian Nutrient File. https://food-nutrition.canada.ca/cnf-fce/index-eng.jsp. Accessed March 4, 2019.
  4. Osteoporosis Canada. Calcium Calculator. https://osteoporosis.ca/bone-health-osteoporosis/calcium-calculator/#results. Accessed June 20, 2019.
  5. National Osteoporosis Foundation. Calcium/Vitamin D. https://www.nof.org/patients/treatment/calciumvitamin-d/. Accessed June 20, 2019.
  6. International Osteoporosis Foundation. Calcium. https://www.iofbonehealth.org/calcium. Accessed June 25, 2019.

Cooking with Kids: A Delicious Way to Have Fun!

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Encouraging your children to help with meal prep is an excellent way of getting them interested in new foods and flavours, all while helping them develop their autonomy. But that’s not all! It will help them develop a positive relationship with food and enjoy an overall eating pattern that supports health. By involving them in age-appropriate tasks you’ll help them develop, over time, important culinary skills that they will use for the rest of their lives. Here are a few recipes and tips, perfect for when you want to cook as a family.

Naturally curious…even in the kitchen! 

Are your kids picky when it comes to trying new food or textures? Do you frequently hear “no, I don’t want that!” at your dinner table? 

When you involve your children in the cooking process, you’re helping them develop an interest in various foods and flavours. And that means they get to put their senses into action, which is great for naturally curious kids! Let them touch rice before and after it’s been cooked, smell different types of cheeses, whisk eggs and milk together, and of course, taste all their creations . . . and watch as their taste buds and culinary opinions develop! 

Aspiring chefs, are you ready? 

To ensure your family cooking time is safe and enjoyable, assign your children tasks they can easily accomplish. Here are a few suggestions: 

  • Garnish and enhance: Even a child as young as two or three can sprinkle cheese on top of pizza or garnish a bowl of yogurt with fresh berries. 
  • Stir and mix: Young children love to see ingredients transform – ask them to whisk together eggs and milk to make an omelette, or stir together dry and wet ingredients for a batch of homemade muffins. 
  • Grate and cut: These tasks require careful instructions and a few tips but will instill older children with a sense of accomplishment and pride. 
  • Cook and heat: Once your older kids have learned how to use the stove, you can enlist their help making pancakes or pizza . . . or even breakfast in bed for you! 

Trust your kids! Allowing them to join in on meal prep will make them proudly exclaim, “I made it myself!”.

Are you looking to make food prep a regular family activity? Start gradually! Introduce homemade pizza-veggie night every Friday and get the whole family involved in pulling the meal together. This positive experience will help you bond and create warm, family memories all while filling up on delicious and nutritious meals!

Eating as a family is the secret ingredient to making healthy eating enjoyable

Eating with your loved ones doesn’t just strengthen the relationship between you and your family, but it also provides lots of health benefits including adopting healthy eating habits. In addition to spending some important time together as a family, research shows that eating together is related to healthier eating patterns. By the way, eating together also benefits children’s social and academic performance. Busy schedules and lives can sometimes get in the way of eating together, but when you can, the payoff is well worth it.

Quality family time

Obviously, meal prep with kids requires lots of supervision and a little extra time, but it’s an activity that lets you spend some quality time with the whole family. It’s the perfect opportunity to make healthier food choices and enjoy delicious home-cooked meals. 

In closing, keep in mind how much little kids enjoy playing “grown-up”. Sure, your kitchen is bound to be a mess, the results might not be perfect, and you might end up having to throw some ingredients away (you can’t make an omelette without breaking a few eggs, right?), but the moments spent as a family will stay in your heart forever and will definitely be worth it in the end!

Tips That Make it Easier to Add More Vegetables and Fruit to Your Diet

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Elegant female grocery shopping

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We all know that vegetables and fruit are important in a healthy diet. But it can be challenging to meet the recommendations for including these foods in your daily diet as described in Canada’s Food Guide.

Here are a few simple strategies to help you get enough vegetables and fruit each day:

  • Aim for half your plate to include a mix of colourful vegetables and fruit at lunch and dinner.
  • Eat seasonally and savour the taste of fresh, locally grown vegetables and fruit.
  • Snack on pieces of fruit; add a yogurt-based dip for extra zip!
  • Add vegetables to your sandwiches: grated carrot, roasted zucchini, spinach leaves, diced or sliced tomato, avocado slices, or sautéed mushrooms.
  • Try featuring more vegetable-based dishes in your repertoire such as chicken minestrone soup or a hearty egg salad packed with vegetables.
  • Opt for frozen vegetables and fruit to make preparing soups, spaghetti sauces, smoothies and muffins easier. They are just as nutritious as fresh vegetables and fruit, with the added advantage of being a cinch to use.
  • Reserve some time after grocery shopping to wash and cut up larger vegetables and fruit (e.g., melons, pineapple, mango). You’ll save time during the week and always have some conveniently on hand to snack on.
  • Have prewashed and precut vegetables on hand (for example: baby carrots, prewashed lettuce, baby spinach, green beans, diced squash, coleslaw). They may cost a little more but will save time when life gets busy.
  • Keep a variety of dried fruit on hand to quell hunger in between meals.
  • Excite your taste buds by discovering new vegetables and fruit. Add a little adventure to your grocery basket with some fennel, kale, Cara Cara oranges or an orange honeydew melon.
  • Get creative in the kitchen by preparing veggies and fruit in new ways: make vegetable skewers, create a spicy salsa, incorporate overly ripe fruit into your muffins or have fun varying your milkshake flavours.

There’s a whole world of possibility when you cook with vegetables

When it comes time to prep vegetables, let your imagination be your guide. From raw, steamed, stir-fried, or starring in your favourite dishes, there are endless ways to eat and enjoy vegetables. Are you looking for a unique way to prep veggies? Make some vegetable kabobs by threading peppers, zucchinis, and onion chunks onto skewers and then roast them in the oven. Treat your taste buds to a Pico de Gallo or a scrumptious salsa made with tomatoes, red onion and fresh cilantro. Master the art of emptying your fridge by using everything on hand to whip up a delicious vegetable soup or “enhance” your pasta sauce with tons of nutritious vegetables. If you’re making homemade muffins, why not add some sweet potato puree or shredded carrots into your muffin mix? Finally, add some baby spinach to your smoothies — an excellent way to start your day.

Whole fruit: Surprising allies when it comes to your health

Fruit provides a range of essential nutrients and other components that are good for your health, including antioxidants and vitamins. It’s important to get enough fruit in our diets, as these also contain a high amount of fibre per portion, with an average of 2-4 g of fibre per serving. Try to opt for the whole fruit (with the peel) since a large proportion of the fibre is found in the skin. For example, a peeled apple has 40% less fibre than a whole apple.

If you’re wondering which fruit are the most fibre-rich, here’s a brief list: 

  • Pears (5.5 g for one medium-sized fruit);
  • Raspberries and blackberries (4 g per ½ cup serving);
  • Apples with their peels (3.5 g per medium-sized fruit).

Four seasons of fresh fruit and vegetables

In the summer, seasonal fruit and vegetables are abundant and inexpensive. Look for freshness and a variety of colours: broccoli, cucumbers, zucchini, beans, lettuce, corn, melons, berries (blueberries, strawberries, raspberries), bell peppers, radishes and field tomatoes. Now’s the time to fill up your freezer and do some canning ahead of the colder months when the supply of fresh produce is limited. The fall is another productive season for gardens and late harvests typically keep longer. When the mercury drops, make your plate a showcase for comforting foods: eggplants, beets, carrots, celery, cabbage, squash and onions. Mid-winter, frozen fruit and vegetables come in very handy. They contain just as many vitamins and minerals as their fresh versions, since they were picked ripe and immediately frozen.

Healthy Ways to Satisfy Your Sweet Tooth

Shot of an attractive young woman eating yogurt at home
Shot of an attractive young woman eating yogurt at home

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Find yourself craving a little sweetness? If so, you’re not alone! Research suggests that our taste for sweet foods is innate – we’re actually born with it. Experts believe that we evolved with our liking for sweetness because our brain depends on glucose (a basic type of sugar) to function.

But with all the bad press sugar’s getting lately, you might also be wondering if you should give up on the sweet stuff altogether. The good news is, as usual there’s room for a healthy balance!

Aim for a healthy balance 

While it’s important to pay attention to our overall intake of added sugars, you don’t have to eliminate all sources from your diet. It’s okay to enjoy small amounts of added sugars as part of a healthy balanced diet. That’s especially true when the added sugar is found in nutritious foods. For example, foods such as whole grain cereals and yogurt, that also provide you with many important essential nutrients. So just how much is okay and how can you satisfy your sweet tooth in a healthy way? Keep this guideline in mind: The World Health Organization (WHO) recommends that we limit our intake of added sugars to less than 5 to 10 percent of our total calories per day. What does this mean? In simple terms, for someone who eats 2,000 calories a day, this translates to a maximum of 6 to 12 teaspoons (or 25 to 50 g) of added sugars a day.

Choose foods that nourish 

Studies indicate that nutritious foods, such as whole grain cereals or yogurt, can benefit our health even when they contain added sugar. Leading health authorities also agree there’s room for a little sweetness in a healthy diet, provided you focus on choosing foods that nourish your body.

According to guidelines published by Diabetes Canada, nutritious foods such as whole grains and yogurt that contain some added sugars, aren’t associated with adverse health effects.  

The American Heart Association also advises that small amounts of sugars can be used to improve the taste of foods that provide many essential nutrients, like yogurt and whole grain cereals. This can encourage us to consume more of these nourishing foods, improving the nutritional quality of our diets as a result. 

Have some fun experimenting

Making your own desserts is a great way to help control the amount of sugar you and your family eats. Just remember that sugar plays many functions in foods. So, it may not be possible to significantly reduce or completely remove the sugar in some recipes. If you’re trying to reduce the amount of sugar in a home recipe, it’s best to experiment by reducing the amount used by small increments. Then, see if the taste, texture, and colour remain to your liking. 

Tips to help you keep your sugar intake to a healthy level:

  • Make your meals with fresh, wholesome, nutrient-dense foods. You don’t need to worry about the sugars naturally found in fruit, plain milk and plain yogurt.
  • Eat regular meals that are rich in protein and fibre. This can help prevent you from feeling overly hungry, so you won’t be as tempted to reach for a sweet pick-me-up.
  • Use all added sugars in small amounts, including white table sugar, jams, maple syrup, honey and agave.
  • Reduce the amount of sugar you add to homemade baked goods, like cookies, muffins and quick breads (and be mindful of how much of these you eat). 
  • Try using spices such as cinnamon, ginger or cloves instead to add flavour to reduced-sugar foods and baked goods.
  • Cut back on nutrient-poor sugary foods and beverages, such as pop, fruit drinks, sports drinks, sweetened specialty coffee and tea drinks, energy drinks, candies, candy bars, cakes, pastries, cookies, and doughnuts.
  • When you choose to eat sweet treats, try to pay attention to your portion sizes and listen to your hunger cues. It may take less that you think to be satisfied.
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