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If you want to increase your calcium intake without blowing your diet and without taking more supplements, then check out these foods:

1. Fat-free American cheese slices (3 slices). Calories 90. Calcium 450 mg.

2. Yogurt, plain, low fat (1 cup). Calories 110. Calcium 415 mg.

3. Sardines with bones, no oil (3/4 can). Calories 100. Calcium 372 mg.

4. Collard greens (1 cup). Calories 11. Calcium 355 mg.

5. Skim milk (1 cup). Calories 90. Calcium 306 mg.

6. Orange juice fortified with calcium (1 cup). Calories 110. Calcium 300 mg.

7. Spinach, frozen (1 cup). Calories 30. Calcium 291 mg.

8. Turnip greens (1 cup). Calories 10. Calcium 252 mg.

9. Cottage cheese (1/2 cup). Calories 100. Calcium 160 mg.

10. Broccoli (1 cup). Calories 31. Calcium 158 mg.

And here are Top Ten Calcium Facts You Need to Know

1. Calcium supplements can kill you (see item 10).

2. It protects teeth, bone, nerve, muscle, and blood-clotting health.

3. Contrary to popular belief, kidney stones are not caused by--but can be prevented by--high calcium intake.

4. Excess sodium (salt) can deplete your calcium levels.

5. People normally lose 500 mg of calcium a day.

6. Calcium cannot be made by the body and must be taken in from outside the body.

7. Too much calcium in the body (hypercalcemia) can damage nerves, heart, kidneys, gastrointestinal tract, muscles, and bones.

8. Without vitamin D, your body cannot use calcium.

9. Calcium needs: age 9 to 18=1300 mg/day; age 19-50=1000 mg/day; over age 51= 1200 mg/day.

10. A 2008 New Zealand study revealed that taking calcium supplements as opposed to getting calcium from foods dramatically increased the chances of myocardial infarction, stroke, and sudden death in health post-menopausal women

and then..................................

SAMPLE MENU FOR ONE DAY

Breakfast

1/2 cup orange juice	1/2 cup cooked oatmeal
2 tablespoons raisins	2 slices whole wheat bread (toasted)
1 cup skim milk

Lunch

1/2 cup apple juice	3 ounces sliced turkey breast
1/2 cup steamed carrots	1 apple
1/3 cup cooked corn	1 cup skim milk
1/4 cup ricotta cheese	2 slices whole wheat bread, sliced lettuce and tomato for sandwich

Dinner

1/2 cup grapefruit juice	4 ounces broiled halibut
1 cup brown rice	1 cup steamed broccoli
2 teaspoons oil and vinegar dressing	2 slices whole wheat bread
2 teaspoons ricotta cheese	1 banana
1 cup skim milk	1 cup salad: romaine or Boston lettuce, sliced carrots, cucumbers, mushrooms, green pepper, celery