Steps for a good calcium diet plan

High calcium diets are shown to increase bone health, strengthen teeth and to prevent cancer and osteoporosis.

1. Include Dairy:
You can include your favorite foods in a high calcium diet plan. Yogurt is a great source of calcium and can be used as a fast breakfast or as a complement to any meal. Add yogurt to a refrigerator at work for a quick boost during the day. Caffeinated drinks like soda or coffee can actually deplete your calcium intake. Try switching to a yogurt smoothie instead.Boost your calcium intake with meals that incorporate cheeses, even if it’s a garnish to pasta or a sandwich. Cheddar cheese is particularly rich in calcium, as is mozzarella.

2. Fish and a High Calcium Diet Plan:
Sardines are another great source of calcium. If they’re not to your taste, try salmon. To boost your high calcium diet even further, consider serving salmon with a half cup of spinach to almost double the calcium in your diet.

3. High Calcium Diets for a Sweet Tooth:
There’s one food you can add to a high calcium diet plan with no complaints: Ice cream! A half cup of vanilla ice cream has almost 8.5 percent of the average recommended intake for calcium. Or try frozen yogurt – a half cup contains 10 percent of your recommended calcium intake. If you are sensitive to lactose, add soy ice cream to a high calcium diet. Most brands of soy ice cream add calcium.

4. High Calcium Diets for Vegetarians:
Vegetarians can create a high calcium diet plan centered on tofu. Tofu with added calcium can be a great egg substitute for breakfasts. Scramble tofu with spinach, broccoli and kale for a meal with as much calcium as an ounce and a half of cheddar cheese. Serve with a side of orange juice and you’ve reached half of your calcium intake for the day – before even leaving the house! There are calcium-fortified soy milk varieties to make a high calcium diet plan easy, even if you are avoiding dairy.

5. Calcium and Dietary Supplements:
Calcium dietary supplements are available. If you have a weak stomach, look for calcium citrate tablets, as they are easier to digest. Calcium carbonate can be denser and is relatively inexpensive. Take either supplement with meals and break them up over the day to make sure your body absorbs them efficiently.While supplements are a solid component of a high calcium diet plan, either type of these supplements can cause gas or bloating. It can be more comfortable to prepare foods that contain natural calcium.