Milk, cheese, and yogurt are excellent sources of calcium. Opt for low-fat or fat-free varieties to keep the calorie count in check.
Vegetables like kale, spinach, collard greens, and broccoli are rich in calcium. Sneak them into smoothies or incorporate them into soups and pasta dishes.
Many foods, including certain cereals, bread, and orange juice, are fortified with calcium. Check the labels to find ones that offer added calcium.
Tofu, especially when prepared with calcium sulfate, is a good non-dairy source of calcium. It can be included in stir-fries, soups, or grilled dishes.
These fish options contain edible bones that are rich in calcium. Incorporate them into meals like salads, sandwiches, or pasta.
Almonds, chia seeds, and sesame seeds are packed with calcium. Sprinkle them on yogurt, cereals, or salads for an added nutritional boost.
Certain legumes like chickpeas, black beans, and lentils contain decent amounts of calcium. Use them in stews, salads, or as a side dish.
Options like almond, soy, or oat milk fortified with calcium can be excellent alternatives for children who are lactose intolerant or follow a plant-based diet.