Two essential nutrients of the Golden Dozen that need to be obtained from food are calcium and hormone vitamin D. The following are examples of daily meals and what they will provide. I’ve also added what would be obtained in magnesium as well.
Day One
| Food | Serving size | Calcium [mg] | Magnesium [mg] | Vit. D [IU] |
|---|---|---|---|---|
| Fish, salmon, sockeye, canned, drained solids with bone | 1/2 can | 120 | 13.6 | 246.5 |
| Cabbage, Chinese, Pack-Choi, cooked, boiled, drained, no salt* | 1/2cup | 93 | 84 | – |
| Carrots, cooked, boiled, drained, without salt* | 1/2cup | 30 | 48 | – |
| Apple | 1/2cup | 3 | 2.5 | |
| Sauerkraut | 1/4cup | 22 | – | – |
| Beef Stroganoff (over zucchini noodles) (meat only) | 3 oz | 5 | 23 | – |
| Zucchini Noodles for Stroganoff | 1/2cup | 13 | 4 | – |
| Sour Cream | 1 oz | 24 | 2.5 | – |
| Mushrooms, Chanterelle | 2 oz | 6 | 6.5 | 17 |
| Parsley (fresh) | 1 T | 8 | 3 | – |
| Beef Stock (base) | 1 tsp | – | – | – |
| Chicken Thigh (dark meat with skin) | 1/2cup | 7.7 | 6 | – |
| Sweet Potato without skin | 1/4cup | 7 | 4.1 | – |
| Kohlrabi | 1/2cup | 12.5 | 4.8 | – |
| Pear (slices) | 1/2cup | 8 | 5 | – |
| SNACKS | ||||
| Nuts, Almonds | 1 oz | 62 | 65 | – |
| Kefir | 1 cup | 360 | – | 101 |
| Kale Chips | 1 oz | 13 | – | – |
| Cod Liver Oil | 1 tsp | – | – | 500 |
| Totals | – | 794.2 | 272 | 644.2 |
- Total Calcium 794.2 mg. (RDI = 500 – 700/(800)mg)
- Total Magnesium – 272 mg. (RDI = 350 – 500 mg)
- Total Vitamin D3 644.2 I.U. (RDI = 600 /800 I.U. over age 70)
[* Cooking without salt will retain higher levels of calcium in these foods]
Additional days will be added but this is a basic example to show it is possible to get enough calcium from food and with a food-based supplement, one can also get a day’s D3 from food as well.
Naturally Better Bones 