As a part 2 to National Dairy Month and ensuring your child is getting enough calcium and vitamin D, here is a list of the top foods rich in these two nutrients:
Vitamin D
Cod liver oil, 1 Tablespoon” amount=“1,360 IU
Salmon, cooked, 3½ ounces” amount=“360 IU
Mackerel, cooked, 3½ ounces” amount=“345 IU
Tuna fish, canned in oil, 3 ounces” amount=“200 IU
Sardines, canned in oil, 1¾ ounces” amount=“250 IU
Milk, vitamin D fortified, 1 cup” amount=“98 IU"
Margarine, fortified, 1 Tablespoon” amount=“60 IU
Pudding, prepared with vitamin D fortified milk, 1/2 cup” amount=“50 IU
Ready-to-eat cereals fortified with 10% of the DV for vitamin D, 3/4 cup” amount=“40 IU
Egg yolk, 1 whole” amount=“20 IU
Beef Liver, cooked, 3 1/2 ounces” amount=“15 IU
"Swiss Cheese, 1 ounce” amount=“12 IU
Calcium:
Plain yogurt, non-fat, 8-oz container452 mg
Romano cheese, 1.5 oz 452 mg
Pasteurized process Swiss cheese, 2 oz 438 mg
Soy beverage, calcium fortified, 1 cup368 mg
Fruit yogurt, low-fat, 8-oz container 345 mg
Swiss cheese, 1.5 oz 336 162 335 mg
Sardines, Atlantic, in oil, drained, 3 oz325 mg
Pasteurized process American cheese food, 2 oz 323 mg
Cheddar cheese, 1.5 oz307 mg
Fat-free (skim) milk, 1 cup306 mg
Tofu, firm, prepared with nigarib 1/2 cup253 mg
Fortified ready-to-eat cereals, 1 oz 236 mg
Pink salmon, canned, with bone, 3 oz181 mg
Collards, cooked from frozen, 1/2 cup 178 mg
Molasses, blackstrap, 1 Tbsp172 mg
Spinach, cooked from frozen, 1/2 cup 146 mg
Soybeans, green, cooked, 1/2 cup 130 mg
Turnip greens, cooked from frozen, 1/2 cup124 mg
Ocean perch, Atlantic, cooked, 3 oz116 mg
Oatmeal, plain and flavored, instant, fortified, 1 packet prepared 99 mg
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