Tip #7: Calcium and Vitamin D

Okay ladies, this tip is a bit more “nutrient” specific than the others. Are you getting enough calcium and vitamin D?

Did you know that we can only increase our bone density until we are 30? Beyond that we can keep it or lose it, but we cannot increase it.

Did you know that there is promising research that vitamin D could help to prevent and treat certain types of cancer including (but not limited to) breast cancer?

Did you know that calcium can aid in getting a good night sleep?

These are incredibly important nutrients!

So how can we get enough of them?

Calcium and Vitamin D can be found in Milk and Milk Products (milk, yogurt, cheese, and cottage cheese) and Fortified milk alternatives (Fortified soy/coconut/almond/cashew milk) as well as some other fortified products such as soy and coconut yogurt and tofu.

Calcium can also be found in broccoli, almonds, and through consumption of tiny soft bones of fish.

Small amount of vitamin D can be found in fatty fish. And of course, sunlight on our skin is one of the best sources of vitamin D, but not the safest due to the UV exposure.

So how much do we need? Women between the ages of 19 and 50 should aim for 1000 mg per day of calcium and everyone age 1-70 should aim for 600 IU of vitamin D. So can we do this with food alone? For calcium, it is quite possible if you have sufficient of the foods I listed above in your diet. For vitamin D, Health Canada recommends a supplement for all breastfed babies and those over 50 years of age. For everyone in between these stages it depends on dietary intake, but a supplement is often warranted.

How can you know if you are getting enough? You can read labels and/or talk to a local RD about a dietary analysis. Also you can ask your physician for blood work to be completed and/or a bone density test.

If you want to read more about this topic and recommendations, here is a great link: http://www.hc-sc.gc.ca/fn-an/nutrition/vitamin/vita-d-eng.php#a10

If you have any questions, please feel free to email me at mealsformeandmyminis@gmail.com.

Until next time….stay healthy!


Meatball Muffins

I am always looking for new ways to get more protein into my children in a way that won’t involve complaining from them. I decided to try making meatball muffins this week and they were a HUGE hit!!! I thought I would share the easy recipe I created in case your little ones might like them too.


1/2 cup grated carrots

1/4 cup grated onion

1/4 cup breadcrumbs

3 Tbsp. sweet BBQ sauce (or you could use tomato paste)

1 pound ground chicken (or you could use ground beef, turkey, or pork)


  1. Preheat oven to 400 degrees.
  2. Combine the first 4 ingredients in a bowl, then add the ground chicken/meat.
  3. Spoon mixture into a muffin pan.
  4. Bake for 15 minutes for mini muffins and 25 minutes if medium size muffins.

I served these with sweet potatoes and cauliflower and since it was the twins birthday, we mashed a few of the sweet potatoes on top to make “icing” and make them look like cupcakes 🙂  SO fun to make healthy food fun for kids:)

Until next time….stay healthy!