Getting Enough Calcium in Your Diet - as part of the expert series by GeoBeats. Cow’s milk is by far the highest calcium food. So, the simplest way to get enough calcium in your diet is to drink three glasses of cow’s milk per day, three to four glasses. That is because women, especially, who are at a higher risk for osteoporosis, need about 1,000 to 1,200 milligrams of calcium per day. And a glass of milk that is about eight ounces large has about 300 milligrams per day. So, milk is definitely the easiest, most simplest way. Cheese is also good. You just want to be careful and get a low fat cheese, but you can get a low fat snack cheese, low fat cottage cheese. Even yogurt, low fat and light yogurt, has the same amount, an ounce of cheese has the same amount of calcium as eight ounces of milk. Six ounces of yogurt has the same amount of calcium as eight ounces of milk. So, by getting a combination of milk, cheese and yogurt, again, cow’s milk products, they are the best source of calcium. If cow’s milk is not going to work for you, maybe you are lactose intolerant, or you are a vegetarian, a vegan, or you have a cow’s milk allergy, there are a lot of products these days that are calcium fortified. You can get calcium fortified soy milk and nut milk. There is calcium fortified orange juice, cereals, nutrition bars that are fortified. So, you can still get your calcium through the fortified foods. Also, a lot of plant products, such as almonds are pretty high in calcium, oatmeal, green leafy vegetables. Tofu has a lot of calcium, beans. So, through those foods you can meet your calcium requirement if you are eating them on a daily basis. And so, it is just a matter of kind of figuring out what your food preferences are and making sure that you build your meals to contain enough. You can add cheese to your sandwiches at lunch, low fat cheese. You can add shredded cheese to your salads. You can have cheese as a snack, or yogurt as a snack. And again, those dark leafy vegetables and the other foods that contain calcium. Also, a multivitamin will have calcium in it, or just take a calcium supplement. Calcium citrate is the highest absorbable form, and calcium carbonate is also a good one to use, and that is very easy to find in stores, and affordable. So, it just depends on what you prefer. Try to shoot for that 1,000 to 1,200 milligrams per day, at least for women.