Suppose I want to skip the supplements. The CDC promotes getting calcium from food, and dieticians say that's relatively easy to do. Let's just say if a person wanted to have half a cup of milk at breakfast. That would give 150 milligrams. Another option that would provide a similar amount of calcium would be to skip the milk and oatmeal and just drink a glass of calcium-fortified orange juice, she says.
Options abound at lunch.
To really power up a sandwich, add canned salmon. It's an excellent source of calcium, she says, because it contains soft, edible fish bones. Another option would be a salad with half a cup of almonds sprinkled on top and maybe a little cheese. Moore says there are three avenues for getting calcium at dinnertime. A cheese-rich choice, such as lasagna, will do the trick.