Your body needs calcium to build strong bones and help prevent osteoporosis (bone loss). These tips can help you get enough calcium:
- Foods with at least 20% DV (Daily Value) of calcium are excellent choices. Check the Nutrition Facts label to see the % DV. Foods with less calcium can also help you meet your daily calcium goal.
- Don’t forget vitamin D. Vitamin D helps your body absorb (take in) calcium.
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
- Low-fat 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:
- Turnip greens
- Chinese cabbage
- Collard greens
If you buy canned vegetable, look for ones labeled “low sodium” or “no salt added.” If you buy frozen vegetables, choose ones without butter or cream sauces.
Foods with Added Calcium
These foods often have added calcium. Check the % DV of calcium on the Nutrition Facts label to be sure.
- Breakfast cereal
- Tofu with added calcium
- Orange juice with calcium
- Fat-free or low-fat soy-based drinks (soymilk) with calcium
Foods with Vitamin D
- Vitamin D is added to some foods, like milk, breakfast cereals, and juice. Check the Nutrition Facts label.
- You can also get some vitamin D from fish like salmon and tuna.