Milk, a top source of calcium, not only is essential for building healthy bones and teeth, but is also critical in the prevention of osteoporosis.

Osteoporosis is a disease involving loss of bone material. Most of the body's calcium is stored in the bones, which lose density if this calcium supply dwindles. Although best known as a disease of elderly women, one form of osteoporosis can also occur in men.

Today about three out four women still fail to meet the current recommended daily intake for calcium? Part of the problem may be that many people believe the foods that contain the most calcium are the very foods that contain the most fat. While it's true that milk, yogurt, and cheese are the foods highest in calcium, keep in mind that they're all available now in low-fat versions.

You can also get calcium from green leafy vegetables like kale, broccoli, and bok choy; most fruit juices; soy milk; and sardines and salmon (with bones). Be sure to choose foods that are vitamin D fortified, since vitamin D helps the body absorb calcium in food and deposit it in your bones and teeth.

10 Ways to Increase Your Bone Density

1. Consume daily two or more servings of calcium rich vegetables such as broccoli, spinach, kale or collards.
2. Drink three or more 8-ounce glasses of nonfat milk or the equivalent of yogurt daily.
3. Add nonfat milk powder to casseroles, soups, meatloaf and other recipes.
4. Cook cereals and other grains in nonfat milk instead of water.
5. Make your hot chocolate with nonfat milk instead of water
6. Use nonfat condensed milk for cream sauces, gravies and soup bases.
7. Use nonfat yogurt in place of sour cream on top of a baked potato or in recipes
8. Add powdered nonfat milk to fluid nonfat milk to boost calcium content.
9. Incorporate at least 30 minutes of weight bearing, physical activity into every day.
10. Add strength and resistance training to your current exercise program at least 3 times per week.

Calcium Equivalent of Dietary Sources (300 mg)
1 cup of nonfat milk
1 carton of low-fat yogurt
1 1/4 cup frozen yogurt
1-cup vanilla pudding made with nonfat milk
1 ˝ oz of low-fat cheese
˝ cup part skim ricotta cheese
2-1/4 cups low fat or nonfat cottage cheese
11 dried figs
8 cups cooked broccoli
1 ˝ cups cooked spinach
7 oz. baked walleyed pike fillet
3/4-cup whole dried almonds

Email questions to Kathy Wise at kwise@firstpath.com or visit her web site at www.anutritionchoice.com.

This information is provided for educational purposes only and is not intended as a substitute for professional medical advice. Do not use this information to diagnose or treat a health problem. Please consult your health care provider if you suspect you are ill, or have questions about your condition.