How to Get It: Hate milk? Eat tofu.
Bone-building calcium is richly packed into dairy foods (1 cup of milk delivers 300 mg, while a cup of yogurt provides 450 mg), but you don’t have to drink 3 cups of milk a day to get your daily dose (most women need 1,000 mg/day; those over 50 need 1,200 mg). Tofu prepared with calcium sulfate is a great alternative to milk (1/2 cup packs in 253 mg). Other good sources include broccoli and kale (60-94 mg per cup) and canned sardines (make sure to eat the bones to get about 200 mg per 3-oz. serving).