These ideas will help you think about and plan ways to increase your calcium.

Pick one or two changes that you can easily make.

• Select milk as a beverage when eating out.
• Stir-fry broccoli, kale or bok choy and sprinkle with toasted almonds.
• Use yogurt or hummus as a dip, garnish, spread or dressing.
• Stock up on canned salmon for use in sandwiches, salads and casseroles.
• Make soups with milk instead of water.
• Try tofu in lasagna.
• Make your coffee choice a caffè latte.
• Add cheese or chickpeas to salads and sandwiches.
• Select milk desserts such as custards, puddings and yogurt. 
• Buy calcium-enriched milk or enrich your own by adding 1 Tbsp. of skim milk powder per cup of milk.
• Add skim milk powder to cooked cereals, casseroles, hamburger patties, omelettes, mashed potatoes, etc.

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