Adults need up to 1200mg calcium to build healthy bones. That’s 4 servings a day of the following sources, which contain roughly 300mg calcium each. How much are YOU getting?

Here’s what 1 serving (300mg calcium) looks like:

       1 glass milk (250mL)
      ¾ cup (175mL) yogurt
      2 cups (500mL) cottage cheese
      1 ½ oz (45g) hard cheese
      1 cup (250mL) soy milk fortified with calcium
      1 cup (250mL) orange juice fortified with calcium
      2-3 cups baked beans
      3 cups cooked broccoli
      ½ - ¾ can salmon with bones
      7 sardines with bones


Not getting enough? Take the balance in the form of a calcium supplement – with added vitamin D for increased absorption.