Adults don t do much better.
The best sources of calcium in the diet, both because of the high amounts they provide and the high absorbability, are dairy products. Two to three servings per day of dairy products will allow you the meet the RDA for calcium. Although cottage cheese is a dairy product it is not a good source of calcium. Although dairy products are the best source of calcium, there are other foods that provide calcium as well. Breakfast bars and breakfast cereals are often fortified with calcium.