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More than Milk

Rita Maas
Two ways to reap a rich dose of calcium, minus milk

Nondairy food sources. Other foods high in calcium include canned salmon or sardines (three ounces contain 200 to 325mg), baked beans and black-eyed peas (one cup contains 150 to 200mg), and leafy greens such as kale or turnip greens (half a cup of cooked greens contains 90 to 120mg).

Fortified foods. Cereal, bread, tofu, orange juice, and milk analogs, like soy milk, that are fortified with calcium can help fill in nutritional gaps. "Consider calcium-fortified foods secondary sources, not primary ones," says Dawn Jackson Blatner, R.D., a spokesperson for the American Dietetic Association (ADA). In fortified beverages, calcium can sink to the bottom of the container (it is a mineral, so it's heavy). Shake the carton well before pouring a glass.