11. Select a smarter sweetener.
Unlike refined white sugar, molasses is a source of calcium. In just 1 tablespoon of the sweet syrup you’ll get 41 milligrams of calcium. You can do more than bake with it. Try it instead of honey to top your yogurt or oatmeal or mix into a smoothie.
12. Calcium: How to Get It
Starting around age 50, you need about 1,200 milligrams of calcium a day to stop bone loss. But you should get even more, 1,300 milligrams daily, between ages 9 to 18 to stock up for adulthood. Good food sources include:
• 1 cup plain low-fat yogurt (300 milligrams)
• 1/2 cup firm tofu with calcium (200 milligrams)
• 1 cup baked beans (140 milligrams)
• 3 ounces canned salmon with edible bones (180 milligrams)
