1. Yogurt
3. Natural cheeses such as Mozzarella, Cheddar, Swiss, and Parmesan#
4. Soy-based beverage with added calcium
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5. Tofu, if made with calcium sulfate (read the ingredient list)
6. Breakfast cereal with added calcium
7. Canned fish with soft bones such as salmon, sardines!
8. Fruit juice with added calcium
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9. Pudding made with milk#
10. Soup made with milk#
11. Dark-green leafy vegetables such as collards, turnip greens
Adolescents and adults over age 50 have an especially high need for calcium, but most people need to eat plenty of good sources of calcium for healthy bones throughout life. When selecting dairy products to get enough calcium, choose those that are low in fat or fat-free to avoid getting too much saturated fat. Young children, teenage girls, and women of childbearing age need enough good sources of iron, such as lean meats and cereals with added nutrients, to keep up their iron stores (see INDEX 10). Women who could become pregnant need extra folic acid, and older adults need extra vitamin D.