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The best way to get more calcium is to improve your diet. Eat sardines, salmon, perch, Halibut & rainbow trout,brocolli, Kale,Spinach, Okra, Collard Greens,Soy Beans, White Beans & foods that are calcium fortified like milk, some cereals. or even orange juice. Remember Orange juice in extreme moderation...1 Orange is better, 1 medium 52 mg Calcium. Cottage cheese & yogur, Cheese, Gruyeret are other good sources
I have found dry roasted, lightly salted edamame (soy beans) make a great substitute for croutons (found in the Asian food aisle). An 1/8 of cup provides plenty of crunch for 65 calories, 3.5 grams of fiber and 6.5 grams of protein.
I find that eating out at a Chinese/Japanese Restaurant makes it easier to stay on task with calorie counting, as Japanese sushi rolls and sashimi are very high in omega 3 fatty acids and very low in calories! Enjoy! edamame are high in protein and fiber and also low in calories (soy beans)
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