Core Daily
Nutrition
Q & A: Alternatives to Milk
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Q: I hate the taste of milk. How else can I make sure I get enough calcium? - Jeanine, Duluth, MN
A: Here are a few foods to add to your daily nutrition plan to ensure that you're getting enough calcium without drinking milk:
- Yogurt. An 8-ounce cup has 300-400 mgs.
- Cheese. Eating just an ounce of cheese provides 250 mg.
- Fish. Salmon and sardines are both good sources of calcium with around 250 mg per serving.
- Leafy greens. Most greens have high levels of calcium. Just be aware that some (like broccoli, spinach and kale) contain oxalic acid which interferes with the absorption of calcium, so cook these to neutralize the acid.
- Nuts and seeds. Almonds have 80 mg, walnuts have 125 mg, and sesame seeds have 200 mg per ounce.
- Fortified products. Opt for tofu, soy milk, breads, and orange juices fortified with calcium.
About The Author
Denise Barry – As a registered dietitian, Denise Barry focuses on ensuring proper nutrition for optimal performance.
