Calcium is an important part of a healthy diet, especially for women. Adults should consume three cups a day of dairy, or a dairy alternative. (Children should consume two cups.) Most people get their calcium from dairy products, but there are still plenty of other food sources of calcium that can help keep your teeth and bones strong.

Choosing the Right Kinds of Dairy

Whenever you have a calcium-rich dairy product, make sure it is either low-fat or fat-free.

If you drink whole milk, gradually switch from a higher-fat (2%), to low-fat (1%), and finally to fat-free (skim). Other ways to include milk in your diet include:

• Drink milk as a beverage at meals.
• Prepare coffee and tea with milk instead of cream.
• Add milk instead of water to oatmeal and hot cereals.
• Use milk when making condensed cream soups (such as cream of tomato or cream of chicken).
• For dessert, make chocolate or butterscotch pudding with milk.

Yogurt is another great source of calcium that also contains beneficial probiotics. Some ways to include more yogurt in your diet:

• Have yogurt as a snack.
• Make a dip for fruits or vegetables from yogurt.
• Make fruit-yogurt smoothies in the blender.
• Top a baked potato with yogurt.

Low-lactose/Dairy Alternatives

Milk, cheese, and yogurt all have lactose-free alternatives. In fact, some regular cheeses are naturally low in sugar and lactose-free! Always check the sugar content on the Nutrition Facts label - the lower the sugar level, the less lactose the product contains. In addition, there are many other lactose-free, calcium-fortified foods:

• Eat soy products, including cheese, yogurt, milk, tofu, and tempeh.
• Drink calcium-fortified beverages such as rice milk and orange juice.
• Choose a variety of fish that are high in calcium, including sardines, salmon, perch, and trout.
• Leafy, green vegetables are not only low in fat, they are also a good source of calcium. Select from collard greens, kale, and bok choy.

Bottom Line

There are many great ways to get your daily required amount of calcium, from dairy and non-dairy sources. Even if you have no problem consuming dairy foods, many of the dairy alternatives are healthy and delicious additions to your diet. Always choose a low-fat or fat-free calcium source.