Build and Maintain Strong Bones

Did you know that three servings of low-fat dairy per day are essential for building strong bones? Research shows that Americans are getting only half of the recommended three servings of dairy they need each day. Dairy foods are known to be high in calcium, but fortified foods such as orange juice and some cereals are also a good sources. You can also find calcium in non-dairy sources such as dark leafy greens, beans and nuts. Plus, these foods provide an array of other essential nutrients.

Here are some ways to incorporate calcium into your meals and snacks.

Breakfast
· Prepare hot cereal with low-fat or fat-free milk instead of water
· Top pancakes with low-fat yogurt and fruit instead of syrup
· Mix your favorite whole-grain cereal (calcium-fortified) with low-fat yogurt for a quick, on-the-go breakfast
· Toss low-fat cheese in an omelet
· Drink calcium-fortified orange juice or soy milk
· Make a smoothie with fat-free milk, low-fat yogurt and peanut butter

Lunch
· Mix diced cucumber with a cup of low-fat plain yogurt, mint and a pinch of salt and pepper and spread on whole-wheat pita wedges
· Add some flavored low-fat yogurt into your fruit salads for a calorie controlled lunch packed with calcium and antioxidants
· Top a spinach salad with shredded or sliced low-fat cheese

Dinner
· Serve collard greens, broccoli or other dark green, leafy vegetables as a side dish
· Make macaroni and cheese with low-fat cheese and whole-wheat pasta
· Use fat-free evaporated milk to thicken soups
· Finish entrées with low-fat toppings such as yogurt sauce or cheese

Snacks
· Serve low-fat or fat-free flavored yogurt as a dip for sliced fruit
· Mix low-fat strawberry milk with fresh strawberry slices and freeze in a popsicle container
· Alternate small slices of apples and reduced-fat Cheddar cheese on skewers
· Pack low-fat string cheese into your bag for a post-workout energizer for you or a quick snack on the go for your kids
· Enjoy a small iced skim latté – it’s a fantastic summer snack