Ana Cheri Diet – Having a diet is very vital to achieving great results in your weight loss journey. Ana is very successful at what she does and today we will invite and show you the food she eats, recipes, meal plans and what she thinks is good nutrition.We are also going to look at (which we will start off with first) the top High Calcium Food which can assist you in making a successful diet plan or meal. Some of the foods with more calcium that are also healthy are broccoli, kale, figs, seeds, legumes, almonds, amaranth, eggs, shrimp, sardines, salmon and others that I will mention next.
Calcium builds healthy bones and teeth and our muscles, nerves, and cells manage to work properly. The daily calcium requirement of an adult is 1 gram of calcium per day, which is equivalent to approximately four or five glasses of milk per day.
When we think about calcium, the first thing that comes to mind are dairy products. But with so much information about the damages that dairy products can cause in our health, like an excess of inflammation, many people have stopped consuming them. How do we manage to receive then this essential mineral for the organism?
Also, if you are vegan, have lactose intolerance or casein intolerance or simply do not like the taste of milk, here you will find a lot of foods that will provide calcium to your body without resorting to dairy and its derivatives:
Top 30 foods that add more calcium to the body
This complete vegetable has a lot of calcium and also vitamin C. In two cups of raw broccoli you will find 86 milligrams of calcium. Broccoli, like other cruciferous vegetables, helps in the prevention of cancers such as colon and bladder cancers.
2- Kale or kale
This vegetable is known as a superfood, since it not only provides calcium, but also vitamin C and more than twice the recommended daily dose of vitamin A.
It also has vitamin K that helps the process of blood clotting when you suffer a wound, a cut or a blow.
3- Bok Choy or Chinese Cabbage
This vegetable widely used in Asian cuisine in preparations cooked with garlic. It delivers an important calcium contribution of 74 milligrams per cup.
It is very low in calories, only 9 per serving and high in all kinds of nutrients such as vitamin C, potassium, and vitamin A.
The figs contain 121 milligrams per half cup of dried figs. They have a rich, sweet and powerful flavor, so when you eat them you will feel that you are eating a delicious dessert, but full of nutrients such as a high amount of fiber and minerals such as potassium and magnesium.
The seeds are a good source of calcium. In the case of chia seeds, for an ounce, we find more than 170 milligrams of calcium.
Other seeds high in nutrients and calcium are sesame seeds, poppy seeds, and celery seeds. For example, a tablespoon of poppy seeds has 126 milligrams of calcium.
In addition to this, seeds are a good source of healthy proteins and fats, such as the omega 3 fatty acids provided by chia seeds. They also deliver minerals such as iron, copper, and manganese.
6- Legumes: Beans and lentils
Beans and lentils are an excellent source of vegetable proteins. They are high in fiber and offer all kinds of nutrients and minerals, such as folate, magnesium, potassium, zinc or iron. Of all the varieties of beans, it is the “winged beans” that contain the highest amount of calcium. This tropical legume delivers more than 244 milligrams of calcium per serving. In addition to this, research shows that beans and legumes in general help in the reduction of “bad” cholesterol and decrease the risk of suffering from type 2 diabetes.
The lentils, on the other hand, have 40 milligrams of calcium per 200 grams of cooked lentils.
Almonds are another superfood that provide all kinds of nutrients. They are high in protein, contain vitamin E and also minerals such as potassium. They are healthy fats that help the body and reduce cholesterol.
In 23 raw almonds you will find 75 milligrams of calcium. A full cup of toasted almonds provides more than 430 milligrams of calcium, although they also have more than 1000 calories.
This vegetable has a large amount of fiber and especially calcium. Specifically 87 milligrams for a portion that corresponds to a cooked cup.
In addition to this, rhubarb is rich in prebiotic fiber, which helps the development and preservation of healthy bacterial flora in the large intestine, which promotes good digestion and prevents swelling and problems such as irritable bowel syndrome.
Other nutrients that rhubarb contains are vitamin C and vitamin K, which promote the health of the immune system and the proper coagulation of the blood.
The amaranth is a plant considered a superfood with multiple nutritional properties, including high levels of calcium. In a cup of cooked amaranth, we find more than 110 milligrams of calcium.
Amaranth is also a good source of folate and very high in minerals such as magnesium, phosphorus, manganese and iron. Its leaves are high in vitamin C and A.
Tofu has 434 milligrams of calcium per half cup. Not only is it an excellent source of protein, but it also provides a large amount of calcium and can be used in all kinds of different preparations, including desserts.
11- White beans
The beans and legumes in general, are high in fiber, a good source of vegetable proteins and minerals such as iron. They correspond to a complete meal and are complex carbohydrates that help maintain stable blood glucose levels. White beans provide 63 milligrams of calcium per half cup cooked.
The eggs provide 27 milligrams of calcium per 50 grams. This amounts to a boiled egg. Even some studies have shown the relationship between calcium and protein and weight loss, which means that the egg, which is also a great source of protein could help lose those extra kilos.
The eggs also deliver minerals and vitamins, such as vitamin A, vitamin B12, iron and zinc.
Seafoods, including shrimp, are high in sodium, iodine, protein and of course calcium. In 150 grams of shrimp we can consume 45 milligrams of calcium.
They are also an important source of healthy fats, improving levels of “good” LDL cholesterol, while reducing levels of “bad” cholesterol or HDL, reducing triglycerides in the blood. They are high in omega 3 fatty acids and low in mercury, usually toxic to the body.
These small fish are an important source of calcium for our body. In a can, we can find more than 350 milligrams of calcium.
They also have other nutrients, such as vitamin B12, essential for the proper functioning of the nervous system and the brain.
They also have vitamin D, very useful for bones and that is not present in many foods.
The salmon provides nine milligrams of calcium per 60 gram amount may increase if we enlarged portion.
In the case of canned salmon, only half a can has 232 milligrams of calcium, almost half of the daily requirements in an adult. Salmon is also an excellent source of protein.
The chickpeas are an important source of calcium between pulses, and 200 grams of cooked chickpeas provide 99 milligrams of calcium.
This, along with the large number of minerals that contribute, including iron, zinc, selenium, magnesium and vitamin K, contributes to improve the health of the bones of the body and even act as anticancer. Chickpeas are also an excellent source of phytoestrogens.
17- Whole grain bread
One slice of whole grain bread, which corresponds to 40 grams, provides 12 milligrams of calcium. Rye bread also delivers some of the calcium we need daily.
This fruit contains up to 74 milligrams of calcium in one large piece and 27 milligrams of calcium in an orange play cup.
In addition to this, they also deliver an important amount of vitamin C that allows elevating the functions of the immune system, they are low in calories and possess powerful antioxidants.
Raisins are high in calcium, delivering 31 milligrams of calcium per 40 grams of raisins. This is beneficial for the health of bones and teeth. They also contain the micronutrient boron, which increases the absorption of calcium in our body.
They are a fruit with a high calcium content. 72 milligrams per 100 grams. The currants, especially dry, allow to raise our levels of this mineral.
The banana or banana, in addition to providing many nutrients and minerals such as potassium, and being a healthy carbohydrate, helps us increase our calcium levels.
It has 8 milligrams per 100 grams of banana. In addition, it is low in sodium, so it helps in cases of fluid retention.
22 – Watercress
This vegetable is one of the richest in calcium that we can find. In 100 grams of watercress there are 180 milligrams of calcium. They are rich and can be consumed as a dressing in pizzas, salads and also in fillings.
Hazelnuts are another nut with a high amount of calcium inside. In 30 grams of hazelnuts, we can find 56 milligrams of calcium. They are high in antioxidants, minerals and also in healthy fats.
24- Sesame seeds
Versatile sesame seeds are an important source of calcium. The best thing is that you can add them to all kinds of preparations and consume calcium without noticing it. Only one tablespoon of sesame provides 88 milligrams of calcium.
The nuts provide 88 milligrams of calcium per 100 grams of consumption. This makes them an excellent option to increase your calcium levels by consuming them as a healthy snack or in all kinds of preparations.
Seaweed is full of calcium. If we consume 100 grams of marine algae we will be ingesting 168 milligrams of calcium.
There are even supplements that are based on seaweed extract to increase calcium levels in the body.
In addition to calcium, seaweed is an excellent source of magnesium and other minerals.
According to a study from the University of Hanbuk, South Korea, it was shown that the consumption of calcium extracted from seaweed increased the density of the bones of the femur in rats.
This shows that it is an effective supplement for bone health, even better than synthetic calcium and magnesium supplements.
27- Soy milk
The soymilk may or may not enriched with calcium. The one that is enriched delivers 26 milligrams of calcium per 200 ml, while the enriched one increases the calcium intake by almost 10 times, providing 240 milligrams for the same amount, 200 ml.
You can check the labels and prefer those that deliver more calcium. In any case, soy milk is a food with many nutrients, especially phytoestrogens and antioxidants.
Cooked spinach provides a good source of calcium, delivering 25 milligrams of calcium per cooked cup and only 3% calcium if eaten raw.
In a study conducted by the University of Creighton, Omaha, Nebraska, it was found that although calcium levels in spinach are high, the presence of oxalates in this vegetable prevent absorption is complete. However, they continue to be an efficient source of calcium for the body.
29- Sheep milk
Sheep milk is an exception in the list of non-dairy foods that contain calcium, since it is high in lactose.
It provides very high levels of calcium since in 200 ml of sheep’s milk we have 473 milligrams of calcium, almost half of the daily requirements of calcium in the diet of an adult who consumes 2000 calories a day.
It is one of the animal milk that has more proteins, surpassing cow’s milk and goat’s milk.
Provides more than 14 grams of protein per one cup. It also has many more vitamins and minerals than other milks, being a good source of vitamin C and vitamin B12.
To make better use of its benefits, it is recommended to prefer organic sheep’s milk.
30- Mineral water
Believe it or not, mineral water is a good source of calcium and other minerals. In a 200 ml glass, you can ingest 70 milligrams of calcium. It is also a good source of magnesium.
Ana Cheri Diet and Meal Plan
Meal Prep with Ana Cheri Part 1
Purpose: Recently one of you requested to see how I meal prep. I have been meal prepping for the last month now every Monday with my mom and she is starting to see results. YAY! Please keep in mind she had her nutritional evaluation before we started so we knew what her portions and restrictions were.
Meal Prep with Ana Cheri part 2
Purpose: Like I sad in the video I am going to list the meals and snacks below if it’s not clear what we prepped.
Guys please subscribe and let me know what else you would like to see me cook or if there are any other videos you would like to see!!
*My mom makes her breakfast daily, even though I told her to just make Overnight Oats 😛
- 1 hard boiled egg
- 2 oz grapes
- 2 oz celery sticks
- 1/4 cup brown rice
- 1/2 cup black beans
- 1 turkey patty
- 6 cherry tomatoes
- small handful snap peas
- small handful cauliflower
- 1/4 ish cup mixed nuts
- 2 chicken legs or 1 half chicken breast
- or 1 tilapia filet
- 1/2 cup broccoli
- 1/4 cut sweet potatoes*.
Apple Cinnamon Protein Pancakes
Purpose: Healthy quick recipe! Hi guys, try these easy to make high protein snacks! Egg Muffins. Comment below what other type of healthy recipes you would like to see me make 🙂 Thanks for watching!!
Overnight Oats – Breakfast
Purpose: My quick and simple breakfast recipe for overnight oats! They are good for you and so delicious, perfect for the person who doesn’t have a lot of time in the morning or someone who gets hungry after they have already left the house. Give them a try and make them your own!!
How to make Protein Guacamole
Taste Testing Vegan Meat!
Purpoe: I am not Vegan or even plant-based. But you never know whats out there until you check it out, and in this video, I explore my options for non meat. Making this video is helping me write the Vegan Meal Menu for my next Cheri Fit 6 Week Challenge.
- Healty eating tips. Extracted from Prevention.com
- International Osteoporosis Foundation
- Calcium and cancer prevention. Extradition from cancer.gov
- Health benefits of raw organic sheep’s milk. Extracted from livestrong.com
- Bae YJ1, Bu SY, Kim JY, Yeon JY, Sohn EW, Jang KH, Lee JC, Kim MH. Magnesium supplementation with seaweed calcium extract rather than synthetic magnesium oxide improves femur bone mineral density and strength in ovariectomized rats. 2011 Dec; 144 (1-3): 992-1002. doi: 10.1007 / s12011-011-9073-2. Epub 2011 May 17.
- Heaney RP, Weaver CM, Recker RR. Calcium absorbability from spinach. 1988 Apr; 47 (4): 707-9.