Non-Dairy Calcium Sources

I've covered this before, but it's always an important topic, especially for vegans and those with severe dairy allergies.

From Lisa Ryckman's health column in the Rocky Mountain News.

"To be sure you are getting enough, aim for three servings of high-calcium foods each day," [Beth Jauquet, a registered dietitian with Cherry Creek Nutrition] says. "Non-dairy sources include calcium-fortified orange juice, dried figs, tofu, fortified soy milk, canned sardines and salmon with bones, enriched cereals and green vegetables like broccoli, collards and kale."

To be sure she's getting enough of dairy's other key nutrients - vitamin D, vitamin A and potassium - give her green- and orange-colored fruits and vegetables daily, Jauquet says.

"Add at least three ounces of whole grains daily, incorporate fish like salmon and tuna on a regular basis and add beans to her diet at least three times each week," she says.