Health Library

Categories > Diet and Nutrition > Healthy eating


You make sure your kids drink plenty of milk, but how often do you sit down with a cold glass for yourself? With bone mass peaking at age 30, now is the time to protect your bones. Weight-bearing exercises such as jogging and weightlifting help build bone, but you also need calcium.

According to the National Institutes of Health, women between the ages of 19 and 50 need 1,000 milligrams (mg) of calcium daily. To get your fill, simply incorporate some of these calcium-rich snacks into your diet:

  • low-fat, fruit-flavored or plain yogurt (300-452 mg per cup)
  • bowl of fortified oatmeal (142 mg per packet)
  • low-fat cottage cheese mixed with fruit (138 mg per cup)
  • fruit smoothie made with low-fat or fat-free milk (297-302 mg per cup)
  • almonds (75 mg per ounce, or about 22 nuts)
  • slice of cheese pizza (200 mg)
  • low-fat string cheese (200 mg per stick)
  • one cup of raw broccoli florets with four tablespoons of fat-free sour cream dip (90 mg)
  • chickpeas, eaten raw or tossed in a salad (77 mg per cup)
  • instant chocolate pudding made with low-fat milk (153 mg per half-cup)