Choose two or three servings from the dairy and calcium group each day. If you don’t like, or can’t eat dairy products, look for deep green leafy vegetables or calcium-fortified orange juice and other foods. You can also choose calcium-fortified non-dairy milks and yogurt such as nut-based milks, and calcium-fortified tofu.
- 1 cup of low- or non-fat milk
- 2 slices of cheese
- 1 cup of yogurt
- 1/3 cup of shredded cheese
- 1 cup cooked spinach
- 1 cup cooked or fresh broccoli
