Avoid problems with dairy
If the lactose in dairy products gives you gas (or worse), take lactase pills before eating dairy.
Avoid unhealthy fats in dairy products
Pick the fat-free or low-fat option. Don't give up on your calcium!
Eat calcium-rich foods
Get 3 cups of fat free milk, or equivalent each day (3 cups milk = 4.5 oz cheese).
Get 1000mg calcium every day, even if you don't like dairy
Try calcium-fortified foods, soy, salmon, sardines, spinach, turnips, cowpeas, and white beans.
Get 1000mg calcium every day
Dairy products are the best source. 1 cup milk=300mg, 2oz cheese=400mg, 8 oz yogurt=400mg.
Get more calcium
If you are under 18, or a woman over 45, increase your daily calcium to at least 1300 mg.
Order low fat dairy at restaurants
Ask for low fat or non fat options when ordering milk, cheese, yoghurt ,and ice cream at restaurants.
Plan your dairy
For a 2000 calorie menu plan, include 2-3 servings. Sample servings: 1 cup fat free milk, 1 cup yogurt, 1.5 oz low fat cheese.
Stick to your calcium goal
Ask yourself at dinner if you have had your daily servings of dairy. Add 1 or 2 servings to meet your goal.
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