Non Dairy People

Yes between, rice and coconut milk and lots of greens that is about it! You can also get some juices that are enriched with calcium if you drink juice. Have you tried taking a lower dose of a calcium supplement a couple times a day instead of one big one? Or maybe just one to help increase it a bit?

Almond milk. I get the unsweetened kind; it's only 35 calories per serving.

Also, dark green leafy vegetables. I like spinach and kale.

Where do you get your calcium. I know many take calcium supplements but many of them make me feel sick. I often forget to take the vitamins I do have. So my preference is to eat what I can to get those nutrients. Soy and dairy products are out.

I take calcium supplements, but almond milk had ALOT of calcium in it too, you can drink it straight, eat it with cereal or add it to oatmeal. I buy the vanilla flavored but I can't drink as much as I'd like because of the added sugar in it.

You should be trying for 1000 to 1200 mg per day, and I have read that calcium carbonate can make one sick. You can try an organic calcium such as calcium gluconate or calcium citrate instead. (Vitamine D is usually included and necessary) Other good foods are sardines (they are eaten bones and all!), sesame seeds, almonds (as everyone has noted!), spinach and collard greens, and onions. Broccoli is also another biggie for calcium. With good diet you shouldn't need to supplement much but women need to get enough.

Tropicana Pure Premium has Calcium and D fortified OJ...I too had a problem and ended up cracking a rib from a sinus infection tickle cough I had for 3 days straight last winter. I also am now drinking Silk Coconut Milk, which is fortified with calcium...

You could try the chew chocolate ones they taste like tootsie rolls. Also believe it or not a lot of the veggies have calcium but i also have Almond Milk. and various other foods.

I use calcium tablets (lactose intolerant). You can get quite small ones now and if you eat them with a meal they dont make you feel sick.

Thanks for the added ideas. I do the almond milk, luna bars and corn tortillas. Coconut is a no no for me as it closes my breathing off. (Its kinda important to breath) I do like spinach though.
RobynMWilson that is exactly why I am looking at adding more. I do not want to have a relatively minor thing advance to a broken bone.

Because you said you don't want a minor thing to advance to a broken bone, may I ask if you are doing any heavy weight lifting? Lifting heavy is known to be one of the best ways (apart from getting adequate calcium) to build better bone density, and is usually recommended for women who are looking to prevent osteoporosis.

"How Can Osteoporosis Be Slowed Down?
Preventing osteoporosis depends on two things: making the strongest, densest bones possible during the first 30 years of life and limiting the amount of bone loss in adulthood.

There are a number of lifestyle factors that can help with the latter:

Getting regular exercise, especially weight-bearing and muscle strengthening exercise.
Getting adequate vitamin D, whether through diet, exposure to sunshine, or supplements.
Consuming enough calcium to reduce the amount the body has to borrow from bone.
Consuming adequate vitamin K, found in green, leafy vegetables.
Not getting too much preformed vitamin A."

I am SO lactose intolerant, trust me, everyone else finds it pretty intolerable if I even THINK of ice cream! I am a vegetarian so my choices are limited but I eat a lot of veggie cheese, which can have a decent amount of calcium in it. You also get tons from deep green veggies. If you can eat them raw, all the better so Kale, broccoli (my super staple), snap peas, spinach is a good one. Basically anything really green. I also eat a lot of nuts and since I am over 30, I take a good quality calcium supplement. Just make sure you take them about 10 minutes after a really good meal or they can make you queasy. Good luck on your fitness travels!

getting enough sunshine, oily fish or vitamin d fortified foods/supplements is also a key to work in conjunction with calcium for strong bones as well as strengthen the immune system, there have been studies linking flu to lack of vitamin d in winter in the UK

http://www.nhs.uk/news/2010/03March/Pages/Vitamin-D-and-the-immune-system.aspx

Hello! Just started here...I am dairy free and just started a 50/25/25 diet plan...the meal plan calls for skim milk...does anyone have any ideas what I can sub? I usually drink reduced sugar soy milk - it is lower calorie than skim milk but has some fat...do you think it will still be okay for the diet?