Boosting Your Calcium intake

Here are some tips to help you boost your calcium intake to build and maintain strong bones:

  • For breakfast, enjoy cereal with 1 cup of low-fat or skim milk (or soy milk).
  • With crunchy cereal, such as granola, use yogurt in place of milk.
  • With hot cereal, cook the cereal in milk, or mix in 1/3 cup of powdered milk.
  • When grabbing a quick meal, choose pizza with low-fat mozzarella cheese or sandwiches with low-fat cheese.
  • Choose a postworkout chocolate milk chug for an excellent recovery food.
  • Boost the calcium in salads by adding low-fat grated cheese, cottage cheese, or tofu cubes.
  • In a blender, mix soft tofu or plain yogurt with salad seasonings for a calcium-rich dressing. Read the labels on the tofu containers, and choose the brands processed with calcium sulfate; otherwise, the tofu will be calcium poor.
  • Drink a glass of low-fat, skim, or soy milk with lunch, snacks, or dinner.
  • Add extra milk (instead of cream) to coffee, and enjoy lattes.
  • Take powdered milk to the office to replace coffee whiteners.
  • Drink milk-based hot cocoa in place of coffee.
  • Make shakes and smoothies using milk as the base.
  • Snack on fruit-flavored yogurt rather than ice cream.
  • Enjoy pudding made with low-fat milk for a tasty low-fat calcium treat.
  • Eat canned salmon or sardines with bones for an easy lunch option; serve with crackers.
  • Add tofu to Oriental soups or stir-fried meals.
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