Calcium Counter:
is there enough Calcium in your diet?
Complete the test below to find out.

Adapted from: Calcium Counter.  Modbury Hospital.

BEVERAGES:
During the past 3 days, which of the following beverages have you consumed, and how much?

	Food Item	Serve Size	Serves in past 3 days
1	Cordial	250ml
2	Beer	1 stubby/can (375ml)
3	Fruit Juice Drink	250ml
4	Orange Juice	250ml
5	Pineapple Juice	250ml
6	Whole Milk	250ml
7	Low fat skimmer	250ml
8	Skim "Tone"	250mL
9	High Calcium "Take Care"	250mL
10	High Calcium "Fit 4"	250mL
11	Soft Drink	375mL
12	Soy Milk	250mL
13	Soy Milk "So Good"	250mL
14	Water	250mL

BEANS and NUTS
During the past 3 days, which of the following beans and nuts have you eaten, and how much?

	Food Item	Serve Size	Serves in past 7 days
15	Baked Beans	1 cup
16	Haricot Beans	1 cup
17	Soy Beans	1 cup
18	Almonds	25g
19	Cashews	25g
20	Peanuts	25g
21	Walnuts	25g
22	Sesame Seeds	25g
23	Sunflower Seeds	25g

MILK PRODUCTS
During the past 3 days, which of the following milk products have you eaten, and how much?

	Food Item	Serve Size	Serves in past 7 days
24	Yoghurt, natural	200g
25	Yoghurt, low fat	200g
26	Ice-cream	2 scoops
27	Baked custard	1 serve
28	Cream	2 tablespoons
29	Butter	1 tablespoon
30	Margarine	1 tablespoon
31	Blank	Blank

CHEESES
During the past 3 days, which of the following cheeses have you eaten, and how much?

	Food Item	Serve Size	Serves in past 7 days
32	Camembert	50g
33	Cottage	50g
34	Cream cheese	50g
35	"Light" cheese	25g
36	Processed cheese	25g
37	Hard cheese	25g
38	Blank	Blank

MEAT, FISH, EGGS
During the past 3 days, which of the following meat, fish and egg products have you eaten, and how much?

	Food Item	Serve Size	Serves in past 7 days
39	Egg	1 egg
40	Fish	150g
41	Salmon, canned	100g
42	Sardines, canned	100g
43	Tuna, canned	100g
44	Oysters, Scallops	12 pieces
45	Prawns	6 pieces
46	Meat (beef, lamb, etc)	average serve
47	Poultry	1 drumstick
48	Blank	Blank

FRUIT
During the past 3 days, which of the following fruits have you eaten, and how much?

	Food Item	Serve Size	Serves in past 7 days
49	Apple	1 medium
50	Apricots	3 pieces
51	Avocado	1/2 piece
52	Banana	1 medium
53	Blackberries	1/2 punnet
54	Fig	1 medium
55	Fruit salad	average serve
56	Grapes	150g
57	Grapefruit	1/2 piece
58	Mandarine	1 piece
59	Lemon	1 piece
60	Melon	1 cup
61	Orange	average piece
62	Passionfruit	2 average pieces
63	Papaya	medium slice
64	Pear	average piece
65	Pineapple	thick slice
66	Raisins	50g
67	Raspberries	1/2 punnet
68	Rhubarb	1/2 cup cooked
69	Strawberries	1/2 punnet
70	Blank	Blank
71	Blank	Blank

GRAINS, CEREALS
During the past 3 days, which of the following grains and cereals have you eaten, and how much?

	Food Item	Serve Size	Serves in past 7 days
72	Rolled oats	1/2 cup raw
73	Cake	1 slice
74	Cornflakes	30g
75	Rice Bubbles	30g
76	Muesli	100g
77	Weetbix/Vitabrits	2 pieces
78	Wheatgerm	20g
79	Rice, cooked	1 cup
80	Spaghetti, cooked	1 cup
81	Bread, wholemeal	2 slices
82	Bread, white	2 slices
83	Blank	Blank

VEGETABLES
During the past 3 days, which of the following vegetables have you eaten, and how much?

	Food Item	Serve Size	Serves in past 7 days
84	Asparagus	6 spears
85	Bean, green	average serve
86	Bean sprouts	average serve
87	Beetroot	1 small
88	Broccoli	average serve
89	Brussel's Sprouts	average serve
90	Cabbage	average serve
91	Carrots	1 medium
92	Cauliflower	average serve
93	Celery	2 pieces
94	Corn	1 cob
95	Cucumber	6 slices
96	Lettuce	2 leaves
97	Mushroom	1/2 cup
98	Olives	1 piece
99	Onion	1 small
100	Parsley	1/4 cup
101	Peas	1/2 cup
102	Potatoes	1 medium
103	Pumpkin	average serve
104	Silverbeet	average serve
105	Spinach	average serve
106	Tomato	1 medium
107	Zucchini	1/2 cup
108	Blank	Blank

MISCELLANEOUS
During the past 3 days, which of the following foods have you eaten, and how much?

	Food Item	Serve Size	Serves in past 7 days
109	Milk chocolate	50g bar
110	Dark Chocolate	50g bar
111	Aktavite	2 tablespoons
112	Blank	Blank

AVERAGE DAILY CALCIUM INTAKE (mg)

average mg per day

to clear calculator

 

Your score explained.

Person Profile	Dietary adequacy	Percent adequacy met
Children	800mg per day	%
Adolescents	1000mg per day	%
Adults	800mg per day	%
Women, 54 years or more	1000mg per day	%
Pregnancy	1100mg per day	%
Breast Feeding	1200mg per day	%

Persons whose calcium intake is less than the Recommended Dietary Intake, by age and sex

Age	2-3	4-7	8-11	12-15	16-18	19-54	19-64	55+	65+
Male (%)	41.1	52.5	48.0	63.8	43.6		45.4		58.3
Female (%)	48.2	69.1	66.9	76.7	60.2	61.3		80.3

Australian National Nutrition Survey 1995

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