What are some calcium-rich meals?

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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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.

Minerals

Our bodies need some inorganic substances like iron, calcium and chromium for proper health. If you're not getting enough of a particular mineral, there are a wide array of mineral supplements available. Often it is not as easy to take in or absorb minerals by themselves, so look for recommendations about taking supplements with a meal or seeing how supplements are frequently combined -- like calcium with vitamin D.

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