How to combat Calcium deficit

Izzwoz

Hi there, I was wondering if any of you struggle with lack of calcium in their diet? When I look at my history since starting to log on MFP, I am almost always under my RDA ... I am not entirely sure how/what to do to fix this, I know calcium is important for avoiding osteoporosis etc, but am struggling to see how I can increase my intake, other than by taking supplements which I am a bit averse to (apart from the cost factor, I do believe I should be able to eat well enough not to need them).

Any suggestions? (Ideally of course as a low cal addition to my diet, I have no problems filling my RDA on those! ;-) )

taylor5877

How adverse are you to using a protein powder?

Casein powders (the main protein in milk protein) usually have 50-60% of your daily value of calcium in 1 scoop, which is like 120 cals. 1 shake in skim milk (200-250 cals total), and you would be good to go with a form your body likes.

Spartan_Maker

I typically eat two ounces of cheddar cheese in my omelette each morning and have a cup of skim milk. I also have a cup of skim milk with my after-workout protein shake. That gets me above 100%. The cheese and milk is a total of 400 calories and 30 grams of protein. Currently, I eat 2,000 calories a day, so you may need to adjust these amounts for your calorie intake.

elprincipito

lowfat milk and whey protein

taylor5877

For the sake of completion of my post, I get most of my Ca from skim milk and greek yogurt. I suggested the casein powder as a lower calorie alternative vs. the Ca amounts in the foods.