When it comes to calcium, most children, teens and adults come up short.

Only half of all kids age five and under get enough calcium in their diets. Teen girls average only 740 mg of calcium a day, well below the recommended 1,300 mg needed for normal growth. Likewise, most adults do not recognize calcium's key role in maintaining bone health, preventing osteoporosis, reducing the risk of colon cancer, and controlling blood pressure and cholesterol.

How do I get the calcium advantage?

•  Aim for three low-fat dairy products a day (about 1,000 to 1,200 mg of calcium). Dairy foods are a great source of calcium because they also contain minerals, such as vitamin D and magnesium, and natural sugars that help absorb calcium. An 8-ounce glass of milk-non-fat, reduced fat or whole-contains the same amount of calcium (about 300 mg). Cheeses and yogurt (except for cottage and cream cheeses) also are good sources of calcium. Milk can be drunk or used as an ingredient in puddings, breads, soups, and many other foods.

•  Many products, from breakfast cereals to orange juice, are fortified with calcium and help to boost calcium intake. Check how much calcium is listed on the food label because not all of these products are calcium-fortified. Nondairy sources of calcium include beans, collards, kale, bok choy, almonds and soy products. Most of the research on the benefits of calcium have been done on dairy products, so it's still important to include milk and yogurt in your meal planning.

What if I'm lactose intolerant?

•  Although some people have a hard time eating dairy foods, it is often dose-related. Drinking smaller amounts of milk throughout the day with other foods may ease the symptoms of lactose intolerance. There also are lactose-reduced cheeses and milk, which digest more easily. Another alternative is an over the counter lactose enzyme.

What about calcium supplements?

•  Calcium supplements can help those who have difficulty consuming the 1,200 mg calcium by diet alone. If you can't swallow large tablets, try supplements available in powder and liquid forms, or as a chewy candy-like product.

•  Remember not to take more than 500 mg from supplements at a time. The body absorbs larger amounts less efficiently. Discuss your calcium needs with your doctor. Up to 2,500 mg daily from food and supplements is considered safe. It's hard to overdo it if you depend on a variety of dairy foods to meet your calcium needs.

Bottom lines:

•  Calcium should come from food first
•  Dairy foods are best for calcium
•  Eating more dairy foods improves your whole diet
•  Drink milk with meals and include cheese on sandwiches
•  Snack on cheese and crackers, cheese and fruit, or a carton of low-fat yogurt

Ingredients:

2 1/2 cups reduced fat milk
2 tsp. butter
1 small onion, chopped
1 can (14½ounces) fat-free chicken broth
1 large potato, peeled and cut into ½-inch cubes (1½ cups)
1 1/2 cups thinly sliced carrots
2 cups small broccoli florets or cut fresh green beans
1 1/2tsp. salt
1/4 tsp. pepper
1/4 cup all-purpose flour

Directions:

Melt butter in a large saucepan over medium heat. Add onion; cook 5 minutes, stirring occasionally. Add broth, potato and carrots; bring to a boil over high heat. Reduce heat; simmer uncovered 5 minutes. Add broccoli, salt and pepper; cook 5 minutes. Place flour in a medium bowl. Gradually stir in milk, mixing well. Add milk mixture to soup; bring to a simmer. Simmer uncovered 5 minutes or until vegetables are tender and soup has thickened.

Variations:

•  For chicken vegetable soup, stir in 2 cups diced cooked chicken breast in with the milk-flour mixture.

•  For an "ABCs" dinner, add 1 cup of cooked alphabet pasta to the soup.

Timesaving tip:
On the run? Use pre-cut or thawed frozen vegetables to make this tasty soup in a snap.

Per serving: 130 calories 3 g fat 15% Daily Value calcium Source: www.whymilk.com

For more information:

Power of 3 Meal Planner - Plan ahead to get 3 servings of calcium every day with The American Dairy Association® meal planner.

3-a-Day Mealtime Makeover - Delicious switches turn meals and snacks into more calcium-rich choices, from The American Dairy Association®.