Day 20 - May 2009 30 Day Self Challenge

20. Get Your Daily Of Calcium!

An adult requires 800 milligrams per day. To get your calcium you can drink all milk & other dairy products such as cheese, yogurt & ice cream. If you don't like milk, eat foods that contain milk such as pudding, custards, milk base soups & sauces. You can also add unreconstituted nonfat dry milk to meatloaf, casseroles, mashed potatoes, meatballs and croquettes. Or blend ice cold milk with sweetened fresh or frozen fruit.

Main dishes such as cheese pizza, macaroni and cheese, cheese souffle, quiche, chili con carne with beans, and even spaghetti and meatballs topped with cheese provide significant amounts of calcium. Bread products prepared with milk, such as pancakes or waffles, also add to your calcium intake.

If you need to increase the calcium in your diet, seek ways to add cheese, milk or yogurt to the foods you prepare. Instead of a hamburger, have a cheeseburger. Top your baked potato with yogurt or cottage cheese instead of butter or sour cream. Not only does this add calcium, it reduces calories.