1. Add yogurt to your diet
Yogurt is a terrific source of calcium. Choose low fat yogurt instead of milk on your morning cereal and top with nuts and berries. For a fortifying mid-afternoon snack, whip up a yogurt shake or just enjoy it straight up.
2. Make your coffee a latte
Instead of putting a little cream in your coffee, add espresso to a mug of steaming milk for almost 1/3 of your calcium requirement. * Caffeine can affect how much calcium is absorbed. Drink coffee in moderation and try not to have more than four cups a day or switch to decaf.
3. Go fishing
Enjoy canned salmon (bones in) in salads, sandwiches and casseroles. Not only is this a calcium rich food but you'll be getting heart healthy omega-3 fatty acids as well.
4. Treat yourself
Treat yourself to a cold glass of chocolate milk and satisfy your sweet tooth and your calcium requirement all in one.
5. Get cheesy
Pack firm cheeses like Cheddar, Mozzarella, Brick, Edam and Gouda for an afternoon snack. Stick to a reasonable portion size and you'll get a healthy dose of calcium.
6. Go green
Dark green veggies like broccoli, bok choy and swiss chard are the best vegetable sources of calcium (and not to mention other important nutrients) so be sure to eat lots of them!
7. Try some tofu for dinner
Add tofu to your dark green veggies for an Asian stir-fry. Check the label as most tofu is made with calcium sulfate and is an excellent non-dairy calcium choice.
8. Eggs-citing news
Make your omelet light and fluffy by beating the eggs with milk. Pack even more power by adding tasty Cheddar or Swiss cheese.
9. Soup that's good for the bones
Beans contain calcium, protein and fibre, so add kidney, lima, navy, soy or chickpeas to your soup. They're also a healthy and tasty addition to salads and casseroles.
10. Au gratin is great
A cup of cooked broccoli gets even more calcium rich when served with cheese sauce. Kids will love their broccoli under cover.