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Everyday lifestyle changes are a more realistic and effective way than dieting to manage weight and prevent long-term weight gain.
Increase calcium consumption
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Have yoghurt for a mid morning snack
Add cheese to salads: shaved parmesan and rocket, parmesan in caesar salads, cubes of gruyere or emmental in mixed salads
Eat canned salmon and sardines, bones and all
Put cheese on toast instead of jam for breakfast
Use yoghurt in cucumber salads
Add freshly grated parmesan to pasta and vegetable soups
Some dairy foods that are rich in calcium include:
- Milk
- Yoghurt
- Cheese - cheddar and cottage
Some non-dairy foods that are rich in calcium include:
- Tinned fish with bones
- Broccoli, spinach and silverbeet
- Soy products, grains and cereals
- Sesame seeds especially unhulled (about 9 times richer in calcium) and tahini
- Chickpeas and hommus
- Fruit including dried figs and lemons
Content updated March 28, 2010
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