I used whole grain cream of wheat as a way of getting in a lot of my calcium each day. One serving is only 100 calories but provides 30 out of my 100-150 daily calcium need. I like to top it with a slice of American cheese and that bumps it up over 50, but you can leave that off.
Also broccoli and kale have a good amount in them. I've recently started drinking what I've dubbed "coffee milk" to try and get more in, too. Basically just a glass of almond milk with maybe 1/3 to 1/2 cup of brewed coffee in it (to 8 oz of almond milk) and a tablespoon of my favorite coffee creamer. It provides 45 (grams/units?) of my daily need and I still get to have my coffee this way, too.
I have to work hard at it though and still supplement a bit, but those are my go-to things.
Edited by: FIERYGRACE at: 10/21/2013 (10:57)
Fitness Minutes: (0)
10/20/13 3:01 A
Remember too that there is low lactose milk. Also most people can handle aged cheese and yogurt. (which are low in lactose) You can also use the pill that helps to digest the lactose when you consume dairy. This is available in the pharmacy. No need to ditch the dairy, if you like it.
I stopped taking the supplements and would like to know how to add more calcium to my diet without using dairy products, a family member is lactose intolerant so I don't have many dairy products on hand and I don't care for the fortified soy, almond, etc milks.
Highest weight-340+ Started Spark-255 lbs Mini goal-200 lbs Goal- around 160 lbs
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