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Health Topics/Nutrition/Diet & Nutrition/Minerals

What are some calcium-rich meals?

Academy of Nutrition and Dietetics
Academy of Nutrition and Dietetics
If your intake of dairy foods is below the recommended three a day, here are some ideas for bone-healthy meals and snacks featuring calcium:

Breakfast:
  • Oatmeal or hot chocolate made with low-fat milk instead of water
  • Breakfast cereal topped with yogurt
  • A smoothie with low-fat milk, yogurt and fruit
Snack:
  • A fresh vegetable dip made from yogurt and your favorite herbs
  • Melted low-fat cheese on a soft tortilla topped with salsa
  • Easy-to-eat, calcium-rich snacks such as string cheese, pudding or yogurt
Lunch or dinner:
  • Sandwiches with calcium-fortified bread
  • Chili or stew topped with low-fat shredded cheese
  • Canned cream soup made with low-fat milk instead of water
Dairy foods supply calcium and vitamin D. They are rich in phosphorus, protein, magnesium and other nutrients that also play a role in bone health.

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