by Margaret Avery RD BSc MSc
Dietary patterns reflect who we are, shaped by family traditions, cultural influences, and
religious practices. Food is more than just sustenance it connects us to our families and
communities, reinforcing our social bonds and identities. Around the world, breakfast
plays a key role in cultural traditions, from molasses on biscuits with dark blueberries on
the side in Atlantic Canada to croissants with cheese in Montreal and hearty plates of
eggs and beans with tortillas in Mexico and a lighter taste in Greece yogurt with nuts
and honey. These meals offer more than just flavor; they serve as a daily ritual that
fosters connection, whether enjoyed with family, friends, or coworkers.
Beyond culture, breakfast is a powerful tool for health. It provides essential nutrients
that support overall well-being, including calcium, which strengthens bones and
muscles. A well-balanced breakfast can supply up to one-third of your daily calcium
needs, benefiting long-term skeletal health. Iron is another crucial nutrient found in
common breakfast staples like eggs, yet iron deficiency remains prevalent in many
cultures. However, did you know that fiber can bind to iron in the digestive tract,
potentially reducing its absorption? While fiber is essential for gut health, consuming a
variety of fiber types both soluble and insoluble alongside vitamin C-rich foods can help
optimize iron absorption. Pairing iron-rich foods such as meat, beans, and lentils with
citrus fruits can mitigate fiber interference, and individuals at risk for iron deficiency
should consult a healthcare professional for personalized guidance.
Fiber is also important for heart health and digestive integrity, yet many people don’t get
enough in their diets. Whole grains, nuts, and fruits such as berries provide a natural
source of fiber, supporting gut health and regular digestion. But what about milk choices
does soy milk provide the same calcium benefits as dairy milk? Many plant-based milks,
like soy and almond, are fortified with calcium to match dairy milk 300 milligrams per
cup. However, soy milk contains phytates, natural compounds that can inhibit calcium
absorption. While both options can be part of a healthy diet, dairy products remain one
of the most efficient sources of calcium.
Quiz time!
What food has both fiber and calcium?
Canned baked beans! A half cup of canned baked beans has almost 60 milligrams of
calcium. Beans also contain a lot of fiber. Canned beans are a little salty, limit portion
size to ½ cup!
Can You Take Too Much Calcium or Iron?
It is possible to take too much calcium or iron. That's why it’s important people use both
supplements only after a healthcare provider has told them to do so.
Age Group, Calcium (mg/day),Iron (mg/day)
1–3 years,700,7
4–8 years,1,000,10
9–13 years,1,300,8
14–18 years (males),1,300,11
14–18 years (females),1,300,15
19–50 years (males),1,000,8
19–50 years (females),1,000,18
51–70 years (males),1,000,8
51–70 years (females),1,200,8
71+ years,1,200,8
Note: for pregnancy and lactating women, calcium requirements remain the same as
their respective age groups.
References
Mayo Clinic 2025
Health Canada
Osteoporosis Canada
Comments