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What are some calcium-rich meals?

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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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.