Get more calcium with these nutritious superfoods

Fat-free milk, low-fat cheese, and fat-free yogurt are among the richest sources of calcium on the grocery store shelf, but there are other options too. We'll give you some other calcium-rich foods and offer tips on how to pack more of this essential mineral into your diet.

Use canned fat-free evaporated milk in place of regular milk in baked goods, soups, or sauces. A cup contains 742 milligrams of calcium, which is more than double the amount in low-fat milk.

Mix 1 cup of fat-free or low-fat milk, 2 teaspoons of sugar or honey (or two packets of sweetener), and your choice of 1/4 teaspoon real vanilla extract or 2 teaspoons unsweetened cocoa in a small saucepan or microwavable cup. Heat for about a minute and enjoy the delicious taste while increasing your calcium intake.

Instant hot cereals and low-sodium instant or canned soups mix easily with milk, which lends extra body and flavour to these quick comfort foods.

Most fast-food restaurants sell the low-fat variety in cartons or single-serving bottles.

Skip high-calorie coffee drinks at your favourite cafe. Skim milk makes cappuccinos extra-foamy and fun to sip. Sprinkle with your choice of cocoa powder, cinnamon, or nutmeg. Or try all three!

Mix sugar-free instant pudding with low-fat or fat-free milk and serve with berries. It's a great snack, dessert, or breakfast treat.

• If you don't like milk or are lactose intolerant, don't fret: there are lots of other options available. First, consider yogurt, which many find much easier to digest than milk. You can use it at breakfast, as a frozen dessert, as a dip, or for salad dressings, smoothies, or sauces.
• Calcium-rich foods include leafy green salads, nuts, fortified soy milk, and orange juice.
• Consider calcium supplements too. Nutrition experts agree that they're one of the smartest supplements you can take.

Calcium is a vital mineral for good health, so be sure to consume these calcium-rich foods often. If you're in doubt about your intake, don't hesitate to take a supplement. Then, enjoy the benefits of better health and stronger bones.