calcium advice?

hipsgalore

All,
As a female, I've noticed that I'm not getting enough calcium. I should be taking in 100 g per day according to MFP.
any suggestions on how I can get more calcium. Of course, I don't want to eat food that will make me gain.
also, in case you're wondering I am not lactose intolerant and can handle dairy well, I've just heard that while you're trying to slim down, you should stay away from a lot of dairy.
all advice is welcome on how to ingest more calcium, while still trying to lose the weight.

TheKitsune6

You can take a supplement - they're very easy to gain access to. Especially if you have a doctor that you can go see. Let them know what you're up to, how you're doing it and ask if calcium is necessary and if they can recommend any brand or even get you a prescription (which shouldn't be necessary, really).

Amylynn

You don't need a perscription. You should be taking in between 1200-1500 mg of calcium each day. Also, your body needs vitamin D in order to absorb calcium. At walgreens, they have a calcium supplement with vitamin D already in it. The strength is Ca 600mg Vit D 400units per pill & you take 2 a day. They are relatively cheap too. I know because I myself take them everyday. Hope this helps

scarecrow41

Dark green, leafy vegetables are a decent source of calcium...i.e. turnip and collard greens, kale, broccoli, spinach.

Also, whoever told you dairy hurts weight loss is incorrect. Non-fat plain greek yogurt has about 110 calories in an entire cup with 20 grams of protein to boot. Not to mention the myriad of benefits the probiotics in yogurt has for your body. 2 % milk is low in calories as well and the fat that does exist in it has a ton of benefits for weight loss. Cottage cheese is another excellent protein rich source that is low in calories and high in calcium.