Calcium Helps...

• Children build strong bones. 
• Adolescents and young adults achieve peak bone mass. 
• Older adults minimize the normal loss of bone calcium.

People of all ages maintain normal blood pressure.

Choose Foods With Calcium

Calcium-filled dairy foods can be enjoyed at every meal. And if keeping tabs on kilojoules and fat intake has you cutting back on dairy foods, try the many low fat and fat free varieties of cheese, yoghurt and other milk products.

Remember too, non-dairy foods can deliver calcium. For example, tofu, dark-green leafy vegetables (kale, silverbeet, spinach, bok choy), almonds and tortillas (made from lime-processed corn).

Sensible Ideas for Lactose-Sensitive People:

Note: Lactose sensitivity is different from milk allergy. Individuals allergic to milk should avoid even small amounts of milk or dairy protein, regardless of the amount of lactose in the food.

• Eat smaller servings of dairy products with a meal, rather than on an empty stomach. 
• Choose fermented milk products, such as yoghurt, that contain live and active cultures that break down lactose. 
• Choose aged natural cheeses, such as cheddar, that have almost no lactose. 
• Read ingredient lists on food labels.

Ask a doctor or dietitian to help determine the amount of lactose per meal that is acceptable for you.