The recommendations for daily calcium intake are based on age and sex. (see chart below)

Source: National Academy of Sciences, 1997

How do we get the calcium we need?

It is best that you get your calcium from food sources rather than supplements or pills, since foods rich in calcium provide other important nutrients at the same time.

Milk is loaded with calcium and because of that we can get the calcium we need with just 2 to 4 servings from the Milk Products group of the food guide. Canada's Food Guide to Healthy Eating reflects your needs for calcium in its recommended number of servings from the Milk and Alternatives food group. Getting your recommended number of servings of milk products is your best guarantee of getting the calcium you need every day!

Some examples of a serving of milk and alternatives include:

• 1 cup (250 mL) of whole, 2%, 1%, 0.5% or skim milk
• 1 cup (250 mL) chocolate milk
• 1½ - 2 oz (50 grams/1¼" cube) firm cheese like cheddar, gouda or swiss
• ¾ cup (175 mL) plain yogurt or 1 cup (250 mL) fruit yogurt
• 2 cheese slices/3 tbsp (50 mL) cheese spread
• 1/3 cup (85 mL) skim milk powder