Great Ways to Add Calcium to Your Diet

Build strong bones with these healthy treats

Breakfast

• Munch on a bowl of cereal with added calcium — just add fat-free or low-fat milk and fresh fruit
• Top a whole wheat english muffin with your favorite melted low-fat cheese
• Make waffles or pancakes for the whole family. Be sure to make them with milk or top them with fat-free or low-fat yogurt — and drink a glass of fat-free or low-fat milk with them!
• Enjoy a glass of fruit juice with added calcium
• Make a breakfast banana split: top a sliced banana with a small container of low-fat or fat-free fruit yogurt, a sprinkle of frosted cereal and pieces of your favorite fruit

Source: http://www.cdc.gov/powerfulbones/stayingstrong/calcCool_breakfast.html

Lunch

• Enjoy a soy beverage with added calcium
• Top a fruit salad with fat-free or low-fat yogurt and almonds
• Add almonds or low-fat cheddar cheese cubes to a snack of apple slices
• Warm up with a bowl of tomato or mushroom soup made with fat-free or low-fat milk
• Make some pudding with fat-free or low-fat milk
• Steam chopped broccoli and top it with low-fat ranch dressing
• Stir in a handful of almonds and some fresh fruit to a bowl of low-fat cottage cheese

Source: http://www.cdc.gov/powerfulbones/stayingstrong/calcCool_lunches.html

Dinner

• Create an Italian feast by combining low-fat cottage and mozzarella cheeses, garlic and basil with cooked pasta and covered with your favorite sauce. Bake for 20 minutes.
• Make a sesame stir-fry sensation by combining pieces of tofu (look for calcium sulfate on the ingredient list), chicken or shrimp with your favorite calcium-containing vegetables like bok choy and broccoli in a skillet and cook. Sprinkle with sesame seeds for the finishing touch.
• Cheesy rice and broccoli makes a great dinner or side dish. Just combine cooked rice, broccoli, and low-fat cheddar cheese for a dinnertime treat

Source: http://www.cdc.gov/powerfulbones/stayingstrong/calcCool_dinner.html

Smoothies

• Sunshine Smoothie: 1 cup of orange juice with added calcium, fat-free or low-fat milk, ice cubes, and a handful of fruit
• Very Berry Smoothie: 1 cup of fat-free or low-fat milk, a handful of fresh or frozen blueberries, and a dash of honey. Toss in some ice cubes to make it extra thick
• Fruit Smash Smoothie: 1 cup of fat-free or low-fat milk, a bunch of frozen strawberries, apricots, bananas, and fresh raspberries. Toss in some ice cubes to make it extra thick
• Vanilla Smoothie: 1 cup of orange juice with added calcium, a handful of strawberries, a banana, and 1 cup of fat-free or low-fat vanilla yogurt

Source: http://www.cdc.gov/powerfulbones/stayingstrong/calcCool_smoothies.html