Want strong bones? Increase the amount of calcium in your diet with calcium-rich foods.
400 mg. of Calcium Per Serving
1-Cup Plain, Low Fat Or Nonfat Yogurt
3 oz. Sardines
300 mg of Calcium Per Serving
1-Cup Milk
1 oz. Swiss Cheese
1/2-Cup Ricotta Cheese
1-Cup Fruit Flavored Yogurt
1-Cup Pudding or Custard
200 mg. of Calcium Per Serving
1 oz. Most Cheeses
1/2-Cup Collard Greens
1-Cup Ice Cream or Ice Milk
1-Cup Kale
1-Cup Macaroni & Cheese
1 Cup Creamed soups prepared with equal amount of milk
3 oz. Salmon
1 Cup Mustard Greens
100 mg. of Calcium Per Serving
1 T. Nonfat dry milk
1 Cup Most Dried Beans And Legumes
1 Four Inch Section Cheese Pizza
1 Corn Muffin
8 Raw Oysters
1 Cup Chopped Dates
1-Cup Seedless Raisins
3 oz. Canned Shrimp
1/2-Cup Spinach
1/2-Cup Turnip Greens
1 Stalk Broccoli
1/2-Cup Turnip Greens
1/2 cup Bok Choy
1 T. Blackstrap Molasses
1 Cup Most Nuts
1-Cup Mushrooms
1/2 cup Cottage cheese
3 oz. Tofu
