Calcium is an essential nutrient that gives structure and strength to bones and teeth, helps muscles work properly, and has a number of other critical functions. If you don't consume enough calcium, your bones must tap their reserves to make sure there is an adequate amount of the mineral in your bloodstream. Over time, this constant withdrawal weakens bones and can lead to osteoporosis.

While calcium isn't the only factor in bone health, it's important to get enough in your diet, and dairy is not the only way to do that. There are many other calcium-rich foods to choose from, such as kale, bok choy (Chinese cabbage), broccoli, sardines, tofu, and nuts and seeds, as well as calcium-fortified foods, including juices, cereals, and soymilk.

You can always take a calcium supplement to get what you need, but there are a variety of simple ways to increase your daily intake of this important mineral by eating real food. Why not try one of these calcium-boosting strategies today?

1. Cook your oatmeal with low-fat milk instead of water.
   
2. Get a nonfat latte instead of a plain cup of coffee.
   
3. Make your hot chocolate with low-fat milk instead of water.
   
4. Sprinkle sesame seeds on cooked rice, salads, or in stir-fries.
   
5. Dollop plain, nonfat yogurt on your baked potato instead of sour cream.
   
6. Dip your vegetables in plain, nonfat yogurt flavored with herbs.
   
7. Have a handful of almonds and an orange as an afternoon snack.
   
8. Top your salad with cubes of marinated tofu.
   
9. Toss some chopped kale or other dark green leafy vegetables in your next pot of soup.