Calcium is important for healthy teeth and bones. It also plays a crucial role in the health and functioning of nerves and muscle tissue. Most Australians don’t get enough of this vital nutrient in their diet.

Here are some tips on how to eat more calcium.

  1. Include dairy products in your diet every day. Choose from milk, yoghurt, cheese or milk-based custard.

  2. Learn to love leafy green vegetables. Include a serve of broccoli, cabbage, bok choy or spinach on your lunch and dinner plate every day.

  3. Eat more fish. If you can’t get fresh fish, eat tinned fish such as sardines or salmon with the bones left in.

  4. Replace the meat in some meals with tofu or tempeh. Your family will enjoy the change and cutting back on saturated fat is good for your health.

  5. Snack on calcium-rich nuts like Brazil nuts or almonds. Keep a container of nuts and seeds with you and have a small handful as a daily snack.

  6. Reduce your intake of caffeine, soft drinks and alcohol. They all inhibit calcium absorption and should be used in moderation.

  7. Sprinkle sesame seeds over vegetables or salads. Sesame seeds are easy to include in all meals and are high in calcium.

  8. Try calcium-fortified foods for breakfast. Some cereals, fruit juices and breads now come with calcium added to the ingredients.

  9. Educate your children on the importance of including dairy products in their diet. If they prefer soy milk, make sure it is fortified with calcium and encourage them to eat cheese and yoghurt.

  10. Choose lactose-free yoghurts and cheese if you have an intolerance to lactose. These products still have calcium included.

Content Partner

This page has been produced in consultation with and approved by: Better Health Channel

Last updated: May 2012

Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health & Human Services shall not bear any liability for reliance by any user on the materials contained on this website.