Are you among the 84% of young women ages 20-29 or 88% of teenage girls who do not get enough calcium each day?

Calcium is important for building strong bones and teeth, muscle contractions, and blood clotting. Calcium also helps prevent osteoporosis, a bone thinning disease.

Eat or drink 3 to 4 servings of calcium-rich food each day, depending on your age. (One serving is about ½- ¾ cup of milk for children and 1 cup of milk for teens and adults.)

Here are some ways to include more calcium in your diet:

• Include calcium-rich foods with each meal. Drink an 8-ounce glass of non-fat or low-fat milk with your meal.
• Use milk instead of water when making hot cereal and soups.
• Have a cup of non-fat or low-fat yogurt for your mid-afternoon snack.
• Eat or drink calcium-fortified foods such as fortified orange juice, soy milk, or rice milk.
• Eat tofu made with calcium sulfate.
• Eat dark green vegetables such as turnip greens, broccoli, kale, and bok choy.
• Eat canned salmon or sardines (eat the soft bones).