and a cup of milk. Turns out that's a lot of sugar, and I'm right at my recommended limit, but I'm still short on calcium.

oh, and no cheese. Is there anything else I can try?

a supplement?

Chia seeds are good source

great with kale or spinach in a green smoothie (no dairy at all)

it sweetened yogurt? Use stevia to sweeten it and buy plain next time.

There's a list at the bottom in this article. www.vrg.org/nutrition/ca...

supplement is the easiest way

aside from dairy and spinach that you already mentioned, nettlesoup, beans, nuts and seeds. Unsweetened yoghurt has very little lactose in it too.

yay! You guys are awesome. It's no fat unsweetened fage yogurt. The sugar in my diet is almost all from the milk and yogurt (it's lactose, not added fructose). I feel like the recommendation for sugar

on this diet is really ridiculously low. There's no added sugar anywhere in my plan for today.

I am taking a supplement, but I've heard that there's a lot of evidence that they don't help much. Calcium needs to be processed along with the sorts of macro and micronutrients it's normally occurs with to be

adequately absorbed.

I use chia seeds but I didn't know they were good for calcium, I'll increase those and throw some into a smoothie!

That article is great Alicia! I forgot all about beans. I added a cup of beans and the chia and that's got me at 100%. Thank you again!

Here's a good article about dairy...it works against your body for calcium absorption. www.pcrm.org/health/diet...