Calcium- How to get enough?

Here's a quick read for how to get enough calcium:

- recommendations are 1000 mg for ages 19-50

Pregnant or lactating women need 1300 mg. Ages 51+ need about 1200 mg.

For 1000 mg per day:

3 8 oz. glasses of milk

1 yogurt and 2 glasses of milk

2 yogurts and a glass of milk

slice of cheese, a yogurt and a glass of milk

1/2 a block of tofu, 1 yogurt and 12 oz. calcium fortified almond milk

1 8 oz. glass calcium fortified oj, a yogurt and a piece of cheese

Why have it? avoid risks for osteoporosis, bone fragility, fractures

There you have it! Be sure to include calcium rich vegetables as well such as broccoli, kale and spinach as well. Chia seeds, bok choy and pinto beans also have some calcium.

Enjoy!