Feed Your Bones Right!

Sure, you know you need calcium (the mineral makes up about 70% of your bones). And you know dairy is an excellent source (just one cup of skim milk provides 300 mg). But we bet you didn’t know about these delicious sources!

Spread on the hummus.

You’ll find all kinds of hummus in the supermarket and that’s great, since chickpeas pack 80 mg of calcium in a cup. Hummus is a natural dip for vegetables, and it makes a great spread in place of mayo.

Sip calcium-fortified OJ

Down a cup in the morning, and you’ll get 300 mg of calcium in one shot! It’s a great idea if you don’t like to start your day with milk.

Keep dried figs on hand.

Just eat a few as a snack, chop and stir into yogurt or cook them right into your oatmeal. You can even add them to stews to give a hint of sweetness to savory meals. Ten dried figs pack 250 mg of calcium!

Mix up some oatmeal!

Packing 100-150 mg of calcium per serving, oatmeal is a handy way to get your daily dose. And don’t think it’s just a breakfast food! Oatmeal is really a blank canvas, so get creative with it: Make it savory by adding chopped peppers, onions and topping with a poached egg. Or add some Cheddar and Parmesan for a real calcium kick!

Stock up on canned salmon, sardines and anchovies.

Try whipping up a salmon or sardine salad like you would tuna salad, adding chopped onions, celery and cucumber for crunch and some plain yogurt and Dijon mustard for the moisture. And if you think you don’t like anchovies, try this: Heat up a little olive oil and garlic in a small sauté pan, toss in half a can of anchovies for a savory sauce you can use on broccoli, asparagus and pasta.

Nosh on nuts.

An ounce of almonds offers 74 mg of calcium. Or switch from peanut butter to almond butter and get 86 mg per 2 Tbsp!