Calcium rich foods and unofficial Slimming World healthy extra A choices

Calcium is really important and you can get it from more than just milk so read on to find out more.

Just Average Jen is an independent blog. It is not connected with any weight loss plan. The reader is responsible for checking nutritional values, Slimming World syns and WW points. Information given is approximate to the best of my knowledge.

What does calcium do?

Calcium is a mineral necessary for human life and an important part of every diet. Approximately 99% of the calcium in the body is stored in the bones and teeth.

It plays an important role in the development and maintenance of strong and dense bones earlier in life and helps to keep bones healthy and strong later in life.

Calcium is responsible for building, forming, and maintaining strong and healthy bones and teeth in the body and helps reduce the incidence of osteoporosis.

It also is a vital component in blood clotting and helps with wound healing. Calcium helps to control blood pressure, produce enzymes, and is essential for muscle contraction.

Calcium is best absorbed and metabolized by the body when taken with magnesium and vitamin D.

Recommended daily intake of calcium

Calcium is important for all humans of every age group. It is equally important for young people who are developing their bones and teeth all the way up to elderly people who are maintaining strong and healthy bones and teeth.

The following outlines the amount of calcium that Health Canada recommends each age group should consume in a day.

Infants 0-6 months: 210 mg/day

7-12 months: 270 mg/day

1-3 years: 500 mg/day

4-8 years: 800 mg/day

9-18 years: 1300 mg/day

19-50 years: 1000 mg/day

51+ years: 1200 mg/day

Foods naturally rich in calcium

Although calcium supplements can help to increase a person’s daily intake of calcium, they should not replace calcium-rich foods.

Food sources of calcium are the best form of calcium as they include other nutrients that help the body absorb calcium more readily and contribute to a healthy diet.

The following are some of the most common food sources of calcium:

sardines (7 medium): 395 mg

cheddar cheese (1.5 oz): 325 mg

goat’s milk (1 cup): 325 mg

milk (1 cup): 310 mg

yoghurt (3/4 cup): 280 mg

spinach, steamed (1 cup): 245 mg

turnip greens, cooked (1 cup): 197 mg

almonds (1/2 cup): 175 mg

calcium-enriched tofu (1/2 cup): 150 mg

mustard greens, steamed (1 cup): 104 mg

sunflower seeds, shelled (1/2 cup): 70 mg

broccoli (1/2 cup): 70 mg

ground cinnamon (2 tsp): 56 mg

orange (1 medium): 55 mg

How many Slimming World healthy extra a choices can you have in a day?

Slimming World advises two healthy extra A choices per day. This ensures that you have enough calcium in your diet to keep you healthy.

It is your choice whether that is made up of milk, cheese or a mixture of the two.

Whilst, as you can see above, there are a number of foods that are good sources of calcium these do not count as your Slimming World healthy extra A choice.

If you prefer to eat high in calcium foods and miss out on your healthy extra a choice that is of course your decision.

This would mean you were not following the Slimming World plan completely but as with everything, it is your body and your choice.

Unofficial Slimming World milk allowance for Healthy Extra A

If you are using milk as your healthy extra A choice and want to split it into coffees throughout the day for example then the easiest way to do this is to measure your allowance out in the morning using a jug or bottle.

Simply measure once and mark on your allowance with a marker pen and fill that up daily. It is as simple as that!

These are always subject to change so please consider these as approximate and check for yourself.

Cow’s milk allowance

The amount of cow’s milk you can have is different to other milks. These amounts are for one healthy extra choice and are always subject to change so please consider these as approximate and check for yourself.

350ml Skimmed milk

300ml 1% fat milk

250ml semi-skimmed milk

200ml whole milk

Goats milk as healthy extra a choice

400ml skimmed goats milk

275ml semi-skimmed goats milk

200ml whole goats milk

Lactose-free milk for healthy extra a choice

300ml semi-skimmed lactose-free dairy drink

350ml Moo Skimmed milk, lactose-free

300ml Moo Semi-skimmed lactose-free milk

250ml Asda Lactose-free semi-skimmed milk

250ml Avonmore lactose-free 1.5% fat milk

350ml Morrisons lactose-free skimmed milk

200ml Morrisons lactose-free whole milk

There are a number of other Lactose-free options all with varying amounts counting as your Healthy Extra A Choice.

Check the Slimming World website or app for more details.

Unofficial Slimming World healthy extra a Almond milk choices

400ml Almond drink, plain and unsweetened with added calcium.

400ml Plenish fortified almond milk, unsweetened, chilled.

400ml Tesco almond alternative to dairy milk, chilled and unsweetened

400ml Asda free-from almond milk alternative, unsweetened and chilled

400ml Tesco almond alternative to dairy milk, long life and unsweetened.

400ml Alpro almond drink, unroasted/roasted and unsweetened long life or chilled

Soya milk for healthy extra a

400ml soya drink, plain and unsweetened, with added calcium

400ml Alpro soya drink, light, chilled

400ml Alpro soya drink, unsweetened, chilled or long life

Rice milk

225ml rice drink, plain and unsweetened with added calcium

225ml Alpro rice drink original, no added sugar, long life

Coconut milk

400ml Alpro coconut drink, unsweetened, chilled

400ml Alpro coconut drink, original, no added sugars, chilled

Oat milk

Did you know you can make your own oat milk? It is surprisingly easy! If you prefer to buy it here is how much you can have as your healthy extra A choice.

They are always subject to change so please consider these as approximate and check for yourself. If you are on a plant-based diet this could be perfect.

325ml Alpro oat drink, unsweetened, long life.

300ml Alpro oat drink, original, no added sugars, chilled or long life 300ml

Unofficial Slimming World cheese allowance for Healthy Extra A

There are so many cheeses you can have for your healthy extra A choice and are always subject to change so please consider these as approximate and check for yourself.

Here are a few you may like to try.

25g of cheese

Manchego

30g of cheese

Cheddar

Double Gloucester

Red Leicester

Emmental

Gouda

Gruyere

Hard goats cheese

Parmesan/Grana Padano/ Parmigiano Reggiano – fresh only, not dried!

35g of cheese

Danish blue

Edam

Halloumi

40g of cheese

Reduced-fat cheddar 30% or 50% less fat

Reduced-fat Emmental

45g of cheese

Feta

Reduced-fat halloumi

50g of cheese

Mozzarella made with cows milk

65g of cheese

Reduced-fat feta

Reduced-fat Greek style salad cheese

70g of cheese

Reduced-fat mozzarella

90g of cheese

Ricotta

Unofficial Slimming World vegan cheese allowance, free-from and other speciality cheeses

These are always subject to change so please consider these as approximate and check for yourself.

30g Lactofree Mature Cheddar

40g Koko Dairy Free Alternative to cheddar

50g Tesco Lactose-free mozzarella

30g Cathedral city lactose-free cheddar, mature

45g Waitrose lactose-free Greek feta

Unofficial Slimming World healthy extra a cheese you don’t have to weigh!

These are always subject to change so please consider these as approximate and check for yourself.

2 Kerry Cheesestrings, the original variety

2 mini Babybel original

3 mini Babybel light

2 Dairylea light cheese slices

3 Dairylea original triangles

4 Dairylea light triangles

4 McLelland Seriously Spreadable Lighter creamy cheese squares

2 Laughing cow triangles, original

5 Laughing cow light triangles, Emmental, cheddar, blue cheese or plain varieties

6 laughing cow extra light triangles

Unofficial Slimming World healthy extra a choice FAQ’s

Is stilton a Slimming World healthy extra a choice?

Unfortunately not, if you want to enjoy stilton in a recipe like this yummy Broccoli and Stilton soup it needs to be synned.

Is Philadelphia a Slimming World healthy extra a choice?

Whilst Philadelphia is low in syns it is not as far as I am aware, a Slimming World healthy extra a choice. Of course, you can still enjoy it, just remember to count the syns.

Other guides you may find helpful

• Unofficial Slimming World sausages guide
• Unofficial Slimming World healthy extra b guide
• A guide to why measuring your healthy extras and syns is important
• Alternatives to cream in coffee

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