2) Don’t love milk? Make sugar-free instant chocolate pudding; you’ll get that same 300mg of calcium in a cup of pudding. Don’t like chocolate pudding? You’re kidding… Well, OK. Make an 8-ounce cup of coffee, and add 8 ounces of milk for a homemade latte. Same 300mg of calcium. And don’t worry about that article you read that said caffeine compromises the ability of your body to absorb calcium; add just 1 tablespoon milk to any caffeinated beverage, and you’re good to go.
3) Snack on fat-free yogurt. A typical 6-ounce carton of yogurt offers 200mg to 250mg of calcium; some fortified yogurts are even higher. You say don’t like yogurt, but have you tried it lately? You’ll find everything from cherry vanilla to raspberry white chocolate, orange mango, and good ol’ plain vanilla in the refrigerated section of your market. The fat-free versions are every bit as tasty full-fat; and “light” versions are also low in carbs.
4) Drink a glass of fortified orange juice. 350mg of calcium in 8 ounces, I kid you not. That’s about 25% of your daily requirement right there. Two glasses—one in the morning, one as a mid-afternoon snack—and you’re halfway there.
5) Start the day with calcium-fortified cereal. Many cereals typically offer about 100mg calcium per cup. A lot of sugary kids’ cereals trumpet that they’re a good source of calcium; but those that aren't as obvious are often just as good. Spend some time in the cereal aisle reading labels; you’ll quickly find something you like that’s a good source of calcium.
6) Find good sources of calcium in unexpected places. For instance, almonds: A handful (1/4 cup) is good for 80mg of calcium, and is an excellent source of "healthy" fat. And, ladies, they’re also considered a breast-healthy food. Dry-roasted, smoked, or, my favorite, wasabi-soy—they’re a wonderful taste treat.
How about an orange? 60mg. A tomato? 32mg. A cup of blackberries has 46mg of calcium and an avocado, 22mg. Listen to your mother—eat your frutis and veggies. They're nutritional powerhouses.
And then there's spaghetti sauce. I picked up a bottle of Newman's Own Fire-Roasted Tomato and Garlic Pasta Sauce, and would you believe it has 60mg of calcium in a 1/2-cup serving? DO become a label-reader; you'll find calcium in some surprising places.
7) Make ricotta cream, a standby of the South Beach diet. Mix part-skim ricotta cheese with Splenda (or with the artificial or natural sweetener of your choice). Add vanilla extract. Serve with a sprinkling of chocolate chips, or berries. A mere ½ cup of this truly tasty delight offers you an unbelievable 400mg of calcium.
8) Check the labels of cereal bars and granola bars. Many offer up to 100mg calcium per bar. Heck, even some cookies are good for you—a snack pack of fat-free Fig Newtons has 40mg of calcium. Who knew?