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  1. Add low-fat or fat-free milk instead of water when cooking oatmeal and hot cereal.
  2. Dip fruits and vegetables into yogurt.
  3. Make a smoothie with fruit, ice, and low-fat or fat-free milk.
  4. Make a salad with dark green, leafy vegetables. It is another source of calcium.
  5. Teach children to choose a glass of low-fat or fat-free milk instead of soda.
  6. Try some pudding made with low-fat or fat-free milk.
  7. Top salads, soups, and stews with low-fat shredded cheese
  8. Add low-fat or fat-free milk instead of water to tomato soup.
  9. Have pizza or macaroni and cheese
  10. Have a cup of low-fat or fat-free yogurt
  11. Serve broccoli or cooked, dry beans as a side dish for added calcium.
  12. Have some low-fat or fat-free string cheese.
  13. Toss tofu with added calcium into stir fry and other dishes
  14. Have a low-fat or fat-free frozen yogurt.
  15. Pour low-fat or fat-free milk over your breakfast cereal.
  16. Drink a glass of orange juice with added calcium.
  17. Add low-fat or fat-free cheese to a sandwich.
  18. Try flavored low-fat or fat-free milk such as chocolate or strawberry




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