You've heard the expression, "you are what you eat." And in a way it's true. Eating a calcium-rich diet, for example, can help your bone health. Calcium plays a critical role in building bone and keeping it strong.
Doctors recommend that all women with osteoporosis take 1,200 mg of calcium and 800–1,000 IU of vitamin D daily.
Vitamin D is important because it helps your body absorb calcium.
Drinking milk is good for your bones because it's high in calcium and fortified with vitamin D. But you don't have to be a milk drinker to have calcium in your diet. You have plenty of other choices of calcium-rich foods.
Tips for adding calcium to your diet:
Use fat-free or low-fat milk instead of water in recipes that call for water (like pancakes and instant oatmeal)
Sprinkle grated low-fat or fat-free cheese on salad, soup or pasta
Toss diced tofu in stir-fried meals
Turn your breakfast juice into a smoothie by blending in low-fat or fat-free yogurt
It's easy to find out what your diet is doing for your calcium intake. Just use the Calcium Calculator to find out how much calcium you get during a regular day.
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