How can I get more calcium in my diet?

Answer:

The best source of calcium is dairy products, such as milk, cheese and yoghurt. Dietary Guidelines for Australians recommend 2-3 serves of dairy foods a day for most people. A serve is a cup of milk, a small tub of yoghurt or 2 slices of cheese. Eating this amount will ensure you are getting adequate calcium each day.

Some suggestions to incorporate more dairy into your healthy eating plan include:

• Enjoying milk drinks such as low fat smoothies, yoghurt or cheese as a snack between meals;
• Adding low fat milk or evaporated skim milk to soups and pasta sauces;
• Adding low fat cheese to sauces, sandwiches and salads.

If you don't like dairy foods or cannot eat them for some reason, be sure to eat other foods high in calcium such as soy milk, almonds, sardines and pink salmon with bones.

An Accredited Practising Dietitian can help you with an eating plan that includes appropriate non-dairy substitutes to ensure you are getting enough calcium.