Your body needs calcium to help build strong bones and prevent osteoporosis (bone loss). Keep these tips in mind for getting enough calcium:
- Foods with at least 20% DV (Daily Value) of calcium are excellent choices. Check the nutrition label to see the % DV. Foods with less calcium will also help you meet your daily calcium goal.
- Don’t forget vitamin D. Vitamin D helps your body use calcium. You can get vitamin D from salmon, tuna, and some foods with added vitamin D (like milk, breakfast cereals, and juice). Check the label.
Take the list below with you the next time you go food shopping.
Milk and Milk Products
Look for fat-free or low-fat milk products. (Lactose-reduced milk products are also good sources of calcium.)
- Fat-free or low-fat yogurt
- Fat-free or low-fat (1%) milk
- Cheese (3 grams of fat or less per serving)
- Fat-free or low-fat cottage cheese
These green vegetables can be a great way to get more calcium. If you buy them canned, look for choices that say “low sodium” or “no salt added.” If you buy frozen vegetables, choose ones without butter or cream sauces.
- Turnip greens
- Chinese cabbage
- Collard greens
Foods with Added Calcium
These foods often have added calcium. Check the % DV of calcium on the label to be sure.
- Breakfast cereal
- Tofu made with calcium
- Orange juice with calcium
- Fat-free or low-fat soy-based drinks