Get more calcium with these nutritious superfoods

Fat-free milk, low-fat cheese, and fat-free yogurt are among the richest sources of calcium on the grocery store shelf, but there are other options too. We'll give you some other calcium-rich foods and offer tips on how to pack more of this essential mineral into your diet.

Get more calcium with these nutritious superfoods

Hide it in plain sight

Use canned fat-free evaporated milk in place of regular milk in baked goods, soups, or sauces. A cup contains 742 milligrams of calcium, which is more than double the amount in low-fat milk.

Sip a delicious hot vanilla or hot chocolate

Mix 1 cup of fat-free or low-fat milk, 2 teaspoons of sugar or honey (or two packets of sweetener), and your choice of 1/4 teaspoon real vanilla extract or 2 teaspoons unsweetened cocoa in a small saucepan or microwavable cup. Heat for about a minute and enjoy the delicious taste while increasing your calcium intake.

Cook with milk instead of water

Instant hot cereals and low-sodium instant or canned soups mix easily with milk, which lends extra body and flavour to these quick comfort foods.

Make milk your drive-through beverage

Most fast-food restaurants sell the low-fat variety in cartons or single-serving bottles.

Order a skim-milk cappuccino

Skip high-calorie coffee drinks at your favourite cafe. Skim milk makes cappuccinos extra-foamy and fun to sip. Sprinkle with your choice of cocoa powder, cinnamon, or nutmeg. Or try all three!

Make it sweet

Mix sugar-free instant pudding with low-fat or fat-free milk and serve with berries. It's a great snack, dessert, or breakfast treat.

Consider other calcium options

  • If you don't like milk or are lactose intolerant, don't fret: there are lots of other options available. First, consider yogurt, which many find much easier to digest than milk. You can use it at breakfast, as a frozen dessert, as a dip, or for salad dressings, smoothies, or sauces.
  • Calcium-rich foods include leafy green salads, nuts, fortified soy milk, and orange juice.
  • Consider calcium supplements too. Nutrition experts agree that they're one of the smartest supplements you can take.

Calcium is a vital mineral for good health, so be sure to consume these calcium-rich foods often. If you're in doubt about your intake, don't hesitate to take a supplement. Then, enjoy the benefits of better health and stronger bones.

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