How to Stay Young

How to Increase Your Calcium Intake
1) Eat more broccoli, spinach, and Swiss chard.

2) Buy a box of fat-free milk powder and throw a few tablespoons into almost every recipe you make. You won’t even taste it in your baked goods, or anything else that is already creamy.

3) Have a glass of fat-free milk or calcium fortified soy milk with lunch.

4) Have a glass of calcium fortified orange juice with breakfast.
If you eat; Replace it with
White rice; Brown rice, whole wheat couscous,
Quinoa; wild rice, barley
White bread 100%; Whole Wheat bread
Breakfast bars; Bars made with 100% whole wheat or unprocessed grains
Muffins; Air Popped or 97% Fat Free microwave popcorn
Regular pasta; whole wheat pasta
Sugary cereals/Cereals Shredded wheat, Kashi brand, Fiber with less than 3 grams of fiber One, Cereals with 3+ grams of fiber
Fat Free desserts; Fruit

Recipes for Keeping Healthy

Breakfast:
Oatmeal made with milk
Power Calcium Blueberry Pancakes*
Calcium fortified cereal with fat-free milk or soy milk