What would a good, calcium-rich diet look like?
If you drank a glass of milk (300 milligrams of calcium) with a calcium-fortified cereal for breakfast (400 milligrams of calcium), you'd get 70% of the 1,000-milligram recommended daily amount of calcium for an adult age 19-50 with that meal alone.
Or, you could have a carton of yogurt (415 milligrams of calcium) with 6 ounces calcium-fortified orange juice (250 milligrams of calcium) for a total of 665 milligrams of calcium. Calcium-fortified foods -- such as cereals, some juices, and soy milk -- are excellent sources of the mineral, experts tell WebMD.
Later that day, if you add 3 ounces of canned salmon (180 milligrams of calcium) on your lunch salad, snack on 1.5 ounces of cheddar cheese (306 milligrams of calcium), have half a cup of spinach with dinner (120 milligrams of calcium), and enjoy half a cup of ice cream for desert (85 milligrams of calcium), you would have gotten more than enough calcium for an average adult.
If you don't eat dairy products, good sources of calcium include tofu made with calcium sulfate (138 milligrams of calcium per half-cup serving); leafy dark green vegetables such as spinach, kale, or turnip greens; and calcium-fortified foods.
So do your best to get your calcium the tasty way. But if you can't, a simple, inexpensive calcium supplement can help keep your bones just as healthy.