Calcium rich meals everyday keeps osteoporosis at bay!

As a woman you are keenly aware of your appearance and overall health. However there is more to being in good physical shape than staying slim or controlling your diet. Because it’s what lies beneath that needs even more attention – your bones

Your bones need extra care, especially since you are six times more likely to develop osteoporosis than men, due to hormonal changes that occur in your body. 

Your bones should be protected the same way you would take care of a precious treasure, because the more you nourish and nurture it, the more you will be rewarded in the future. And the easiest way to take care of your bones is to be aware of what you eat everyday, because eliminating certain key ingredients from your diet will affect your calcium balance and eventually your bone density.

You can meet your daily calcium requirements by simply incorporating milk and dairy products in your daily diet as well as using them in your daily cooking. You could also include other food sources rich in calcium to increase your calcium intake.

Listed below are the types of foods that will help enhance your calcium consumption:

Meal	High Calcium Food Sources	Remarks
Breakfast	Low-fat or fat-free milk Low-fat labneh Low-fat yellow cheese or white cheese Calcium-fortified breakfast  Cereals Small size cheese pie (in moderation)	Consuming low-fat milk and dairy products will help you easily control your weight and improve your heart health as well.
Lunch	Dishes prepared with milk or yogurt Lasagna Shish barak Squash with yogurt Kibbeh with yogurt Mashed potato or potato soufflé (stuffed with meat) Macaroni with white sauce Yogurt stew Beef or chicken stroganoff Vegetables Gratin Other sources Cooked spinach, broccoli, okra or chickpeas Or chickpeas dip with sesame paste (Hommus)	Even though vegetarian foods contain calcium, the amount your body absorbs from these sources is low compared to milk and dairy alternatives.
Snack	Low-fat or fat-free yogurt or fruit-flavored yogurt Milkshakes Low-fat cheese or Labneh with toast or crackers Rice pudding or milk pudding (mouhallabiah) prepared with low-fat or fat-free milk A handful of unsalted almonds Vanilla-flavoured or low-fat ice cream	Make these healthy snacks that are low in calories and fat a part of your daily diet in order to support your daily needs of calcium and help you maintain a healthy weight.
Dinner	Any kind of soup prepared with milk like broccoli, tomato, asparagus, and mushroom soup Cooked Artichoke with white sauce Yogurt and cucumber salad Greek salad with feta cheese Rice topped with yogurt Broccoli and cheese baked in the oven Baked cheese rolls (prepared with white cheese or low-fat cheese) Low-fat cheese or labneh sandwiches	Try to introduce in your dinner food sources containing calcium; these will also help meet your daily calcium requirements

Regular exercise and a calcium rich diet

A lack of calcium in your daily food intake, at any stage of your life, can lead to the decreasing density and strength of your bones, making it all the more essential to include calcium and vitamin D-rich food sources in your diet. Combining this with regular physical activity will add to your health and increase the strength of your bones.