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Step 1
Eat your vegetables!! Most leafy green vegetables and several other vegetables contain a significant amount of calcium. Some of your options include: cabbage, spinach, carrots, brussel sprouts, broccoli, cauliflower, celery, lettuce, turnips, and squash. Try a colorful salad or a side of steamed vegetables to make sure you get calcium with every meal.
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Step 2
Grab a piece of fruit. Sweeten the deal by adding some delicious fruit to your diet. Many of your favorite fruits have calcium in them to. Try a fruit salad or just throw a piece of fruit in at the end of your meal as a dessert. Here are some favorites: watermelon, kiwi, apples, bananas, oranges, strawberries, peaches, blackberries, lemons, limes, tomatoes, pineapples, and grapes. You can find some ripe fruit during any season!
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Step 3
Go nuts! Many different varieties of nuts are also a suprisingly great source of calcium. Just buy some mixed nuts and have them around your home or office for easy and healthy snacking. Here are some calcium packed varieties: pecans, walnuts, peanuts, sesame seeds, sunflower seeds, macademia nuts, cashews, pistachios, coconut, and almonds. Even peanut butter is a great option.
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Step 4
Eat some soy. Both soy milk and tofu are a great option for lactose-free diets. Soy milk can be substituted for cow's milk in almost any recipe or food. Some brands are also fortified with extra calcium, so try to find one of these and you'll be set. Tofu is another soy product that can be a delicious substitute for meat or even mixed in with a meat dish. The spongy texture is fun and nutritious!
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Step 5
Take your vitamins. Most multivitamins have calcium as one of their components. Many include a significant portion of your daily calcium needs. Just pop a multivitamin each morning and you won't have to worry as much about getting your calcium requirement. If you are worried, take Oscal + D. This includes calcium, pus vitamin D, which helps your body absorb calcium better.
