Calcium is an essential nutrient needed to form strong bones and healthy teeth. Adequate levels ingested over a lifetime can help prevent osteoporosis (brittle bones). Lesser known but critical functions of calcium include regulating blood pressure and aiding in muscle contraction and blood clotting.

Unfortunately, most American adults only get about half the calcium they need every day—children and teenagers get even less—but you can boost your intake with the menu below! And if you like these creamy and delicious dishes, make the calcium-rich option a daily habit. Smoothies, for example, are a great way to add calcium to any day. Start every day with a Mountain High Yoghurt smoothie and you’ll be doing your body a favor for life!

Note: Consult with your doctor before starting any diet regimen, to avoid any potential health risks. Nutritional counts are calculated based on a diet of 2,000 calories
per day for the average adult. This suggested menu is a sample of a one-day regimen; it can be modified to accommodate your specific caloric needs. To find other recipes that may meet your dietary needs and restrictions, please explore our Recipes section.