Dietary Tips
and Recipes

How can I make sure I’m getting enough calcium and vitamin D?

Daily calcium and vitamin D requirements increase
with age.

Use the table below to determine how much of these
essential nutrients you need.*

Recommended daily requirement*
Age Calcium (mg) Vitamin D (IU)
19-50 years 1000 400-1000
50+ years 1200 800-2000

IU=international units
* Total diet plus supplement. Healthy adults between 19 and 50 years of age require 400 to 1000 IU of vitamin D daily. Those over 50 years or younger adults at high risk (those with osteoporosis, multiple fractures or conditions affecting vitamin D absorption) should receive 800 to 2000 IU of vitamin D daily. Taking more than 2000 IU of vitamin D daily should be done only under medical supervision.

Try these simple recipes to get a little more
calcium and vitamin D in your diet

Quiche Lorraine

Number of servings: 6

Preparation time: 40 min

Calcium: 532 mg

Vitamin D: 1.45 IU

% Calcium recommended daily intake: 53.18%

Ingredients

300 g pre-made cooking pastry (round and rolled)

butter for greasing

1 egg white

200 g bacon strips, cut into bits

250 ml cream

3 eggs, beaten

150 g Emmental cheese, grated

150 g Gruyère cheese, grated salt, pepper, nutmeg

6 bacon strips

Preparation

1. Lay the pastry in a 19 cm round springform pan, and prick the base and sides with a fork. Baste the pastry with egg white and put it in the fridge for 10 minutes.

2. Fry the bacon bits in a Teflon pan until glassy and then let cool a little.

3. Mix the bacon bits, cream, egg, cheese and spices together and pour into the form.

4. Place the bacon strips on top and bake in an oven at 220°C for 20-30 minutes and serve hot.

Cod au Gratin

Number of servings: 4

Preparation time: 20 min

Calcium: 504 mg

Vitamin D: 8.00 IU

% Calcium recommended daily intake: 50.41%

Ingredients

500 g cod fillets

50 g butter

50 g flour

500 ml milk

125 g Cheddar cheese, grated

2 g salt

2 g freshly ground pepper

Preparation

1. Preheat oven to 425°F/220°C. Cover the cod fillets with water. Bring to a boil and cook for 8 to 10 minutes, or just until the cod begins to flake at the touch of a fork.

2. Meanwhile, prepare the white sauce by melting the butter in a large saucepan. When it begins to bubble, add the flour. Blend well and cook for several minutes but do not brown.

3. Slowly stir in the milk. Continue cooking the sauce, stirring constantly, until it begins to thicken. Mix in half the cheese. Add salt and pepper. (If you have used salt cod, additional salt will probably not be necessary.)

4. Break the cod into large chunks and arrange in a buttered casserole. Pour the cheese sauce over the fish. Sprinkle the remaining cheese over the top.

5. Bake for 10 minutes, or just until the fish is heated through and the top is nicely browned.

For more calcium- and vitamin D-rich recipes, go to:
https://osteoporosis.ca/bone-health-osteoporosis/nutrition/recipes/