Calcium, Ca Rich Foods

Tip 1 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.

Tip 2 : Instead of adding more grains to your daily food plan, replace some refined grains with whole grains.

Tip 3 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.

Tip 4 : Check the Calories on dairy product labels. Choose the lower Calorie versions--those that are low-fat or fat-free, without added sugars.

Tip 5 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.

Tip 6 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 7 : Need dessert for a special treat? Make home-made custards with fat-free milk. Look online for recipes.

Tip 8 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 9 : Bring a healthy option to a summer celebration. Offer hot, grilled fruit kabobs or cold and colorful cantaloupe and honeydew skewers.

Tip 10 : Vary your veggies by adding a new vegetable to a different meal each day.