bone-building food

The following lists introduce you to the best bone-building foods. The lists have been split into six different groups according to the amount of calcium per serving each food contains.

The foods in group 1 contain 400 mg of calcium per serving.
8 ounces of yogurt without added fruit 1/2 cup evaporated skim milk1/2 cup dry milk powder

The foods in group 2 contain 300 mg of calcium per serving.
8 ounces of milk (any kind)8 ounces of fruited yogurt8 ounces of fortified orange juice1/4 cup parmesan cheese1 ounce Swiss or Gruyere cheese1/4 cup part-skim ricotta cheese1/2 cup calcium treated tofu3 ounces canned sardines with bones

The foods in group 3 contain 200 mg of calcium per serving.
1 ounce natural cheese

The foods in group 4 contain 150 mg of calcium per serving.
1 packet of instant oatmeal1/2 cup pudding, yogurt, or flan1/2 cup cooked collards3 ounces pink canned salmon with bones

The foods in group 5 contain 100 mg of calcium per serving.
1 ounce nonfat cream cheese 1/2 cup turnip greens, bok choy 1 ounce almonds 1/2 cup ice cream, ice milk, frozen yogurt 1/2 cup white beans1 serving of most calcium-fortified cereals (amounts vary from brand to brand)

The foods in group 6 contain 50 mg of calcium per serving.
1/2 cup broccoli 1/2 cup kale, mustard greens 1/2 cup most dried beans 1/2 cup cottage cheese 1 medium corn tortilla 1 medium orange 1 tablespoon dry milk(You can add dry milk to oatmeal, soups, macaroni and cheese, and anything else that it blends well with for an extra calcium boost.)