NUTRITION

There is calcium in many different foods, it is however easy to get your days needs from milk products - which does include ice cream as well as chocloate milk! Chocolate milk would be a more nutritious choice than ice cream - it has the same 15 essential nutrients as whole, 2%, 1% and skim white milk. The only difference is that with chocolate milk, coca powder and sugar have been added. However, the amount of sugar in a glass of chocolate milk is comparable to that found in a glass of unsweetened orange juice. So try chocolate milk for a little variety and a whole lot of nutrition. Here is a table of calcium content of foods (ice cream is in there too!)

Calcium-fortified milk beverage, skim or 1% (1 cup) 430
Tropicana Calcium & Vitamin C Supplement Pink Grapefruit Juice (1 cup) 430
Beatrice Sensational Soy Fortified Soy Beverage (1 cup) 390
Minute Maid Premium Calcium Rich Orange Juice (1 cup) 310
Milk, skim or 1% (1 cup) 300
Swiss cheese (30g) 280
Salmon, canned, with bones (213g or ½ can) 240
Yogurt, fat-free, plain (175g) 220-340
Cheddar cheese (30g) 220
Yogurt, low-fat, fruit-flavoured (175g) 180-300
Ricotta cheese, light (70g) 180
White beans, soybeans, or black-eyed peas (1 cup cooked) 160-210
Ice cream or frozen yogurt, fat-free or low-fat (1 cup) 150-300
Sardines, with bones (8 small) 150
Tofu, made with calcium sulfate (90g) 130
Collard greens (1/2 cup cooked) 110
Cottage cheese, light, 1% (1/2 cup) 90
Bok choy (1/2 cup cooked) 80
Parmesan cheese, grated (1 Tbs.) 70
Kellogg’s Eggo Waffles, original (2) 60
Back beans, chickpeas, kidney beans, or pinto beans (1 cup cooked) 50-80
Bread, white or whole wheat (2 slices) 50
Kale (1/2 cup cooked) 50
Orange (1) 50
Broccoli (1/2 cup cooked) 40

Try a Banana-Berry Power Shake

1 bananaa, CAAWS, girls body image,where to play sports, girls self-esteem, girls soccer, girls cycling, girls and nutrition, nutrition for active girls, Canadian Association for women and sport, girls@play, snowboarding, skating, boarding, girl site, sports girl, extreme girl, mountain biking, skateboards, surfboards, X Games"> In a blender liquefy fruit with a small amount of the milk. Add remaining milk and yogurt; blend until smooth. If shake is too thick, add extra milk or soy beverage to achieve desired consistency.

Serves 2, provides approximately 300 mg calcium + 50IU’s of vitamin D / serving.