How to Increase your Calcium Intake with Dairy

How to Increase your Calcium Intake with Dairy

Your body needs calcium for healthy bones and teeth. Calcium is also essential for proper nerve function and muscle relaxation. While you can get calcium from an assortment of foods, nothing beats dairy. In fact, the United States Department of Agriculture recommends that you take at least three servings of dairy every day.

The problem, however, is that dairy is rich in saturated fat. The following tips will help you consume dairy products while keeping fat and calories at bay.

Drink Milk Regularly

Drinking a glass of milk is perhaps the most basic and quickest way to consume dairy. An eight-ounce glass of milk contains about three hundred milligrams of calcium. It provides nearly one-third of what your body needs for a day. Note – your body requires about one thousand milligrams of calcium every day.

Add some Cheese to your Vegetables

A little cheese on your veggies is indeed helpful. For starters, it increases your intake of calcium in addition to improving the flavor. And, all you need to do is to sprinkle shredded cheese over your cooked vegetables. Be careful with the amount of cheese that you use though to avoid consuming more calories than you need. A serving of shredded cheddar cheese, for instance, contains about two hundred milligrams of calcium and one seventy calories.

Make a Smoothie

Drink a milk-based smoothie to improve your daily calcium intake. The best part about smoothies is that you can add other ingredients to benefit from vitamins, fiber, and minerals. You may use juice, yogurt, milk, ice, and fruit to make a basic glass of smoothie.

Buy a good blender that will allow you to mix a variety of ingredients. In fact, you’re better off with a unit that can make dips, low-calorie soups, and even snack bars. Sure, there are dozens of models on the market, but choosing the right one doesn’t have to be difficult. Be sure to read more about the top-rated blenders on the market and their most notable highlights. That way, choosing which one works for you becomes easy.

The Bottom Line

These may not be the only ways to increase your calcium intake but are certainly some of the easiest. If you don’t mind experimenting with your diet, you may also consider eating cottage cheese mixed with milk. Drinking a glass of yogurt mixed with berries and granola for breakfast is also a great way to get more calcium into your body.