Try some of these ideas or search for recipes for smoothies, snacks, or party food!
No Time for Breakfast?
Girls in the know grab these when they're on-the-go:
- A cereal bar with added calcium.
- Add a handful of almonds to dried fruit and toss it in a zipped plastic bag. (Keep a couple of bags on hand for those super-busy days.)
- Wrap some low-fat cheese in a calcium-fortified tortilla and zap in the microwave for 30-45 seconds.
- Grab a banana, some low-fat string cheese, and a calcium-fortified juice box.
- Munch on a bowl of cereal with added calcium, fat-free or low-fat milk, and fresh fruit.
- Top a whole-wheat English muffin with your favorite melted low-fat cheese and tomatoes or salsa.
- Make waffles or pancakes for the whole family. Make them with milk or top 'em with fat-free or low-fat yogurt…and enjoy a glass of fat-free or low-fat milk with them.
- Enjoy a glass of fruit juice — the kind with added calcium.
- Make a breakfast banana split. Top a sliced banana with a small container of low-fat or fat-free fruit yogurt, a sprinkle of cereal, and pieces of your favorite fruit.
For a snack…
- Wrap low-fat or fat-free string cheese in a calcium-fortified tortilla and dip in salsa.
- Try a soy beverage with added calcium.
- Top a fruit salad with fat-free or low-fat yogurt and almonds.
- Add almonds or low-fat cheddar cheese cubes to a snack of apple slices.
- Steam chopped broccoli and top it with low-fat ranch dressing. Yum!
- Add almonds and fruit to a bowl of low-fat cottage cheese.
- Make some pudding with fat-free or low-fat milk.
- Create an Italian feast by combining low-fat cottage and mozzarella cheeses, garlic and basil with cooked pasta and covering it with your favorite sauce. Bake for 20 minutes.
- Warm up with a bowl of tomato or mushroom soup made with fat-free or low-fat milk.
- Make a sesame stir-fry sensation by combining pieces of tofu (look for calcium sulfate on the ingredient list), chicken, or shrimp with your favorite calcium-containing vegetables like bok choy and broccoli in a skillet and cook. Then, sprinkle on some yummy sesame seeds.
- Cheesy rice and broccoli makes a great dinner or side dish. Just combine cooked rice, broccoli, and low-fat cheddar cheese for a dinnertime treat.
Wrap It Up! Wraps are the most portable meals ever! Just fill a tortilla with your favorite ingredients, and you'll have a tasty, on-the-go meal before you can say Best Bones Forever!™
To make a wrap, grab your favorite fillings, like scrambled eggs and low-fat cheese for breakfast, turkey and low-fat cheese with your favorite veggies for lunch, or tofu (look for calcium sulfate on the ingredient list) or refried beans for a meatless snack.
For your next slumber party…
- Top baked tortilla chips with low-fat cheddar cheese and heat until melted.
- Mix up bowls of your favorite pudding made with low-fat or fat-free milk.
- Combine chopped collards or spinach and low-fat cheese in a bowl and heat until bubbly. Eat with crackers, toasted bread, or practically anything you can dip!
- Top whole-wheat English muffins with your favorite veggies and low-fat cheeses. Toast in the oven.
- Serve up tortillas, grated low-fat cheese, lettuce, tomatoes, and salsa — for a south-of-the-border treat.
- Melt low-fat cheese on a whole-wheat pita. Add apple slices.
- Set up a baked potato bar. Let your guests get calcium from toppings like broccoli, grated low-fat cheese, or plain yogurt (fat-free or low-fat).
- Sip mugs of hot chocolate made with fat-free or low-fat milk.
- Scoop up fat-free or low-fat frozen yogurt. Top with sprinkles or fruit.
- Make a frozen treat by pouring fat-free or low-fat drinkable yogurt into a paper cup. Add a stick and freeze. Then, peel the cup, and voila!!
- Wash it all down with a glass of fat-free or low-fat milk (with chocolate or strawberry flavor to make it extra yummy)! Lactose-free milk or a soy beverage with added calcium works too!
When you're at school…
- Bring a cereal bar or bottle of juice with added calcium to boost your body into an after-school sports practice mode.
- At lunch, try a carton of plain or chocolate low-fat or fat-free milk, or orange juice with added calcium.
- Whether you pack your lunch or buy it at school, be sure to look for these foods to help build your bones while you build your mind:
- Cubes of low-fat or fat-free cheese
- Low-fat or fat-free yogurt (fruit or plain)
- Fruit juice with added calcium
- Pudding made with low-fat or fat-free milk
- Low-fat or fat-free cottage cheese (sprinkle with almonds for added calcium)
- A sandwich made with low-fat cheese and your favorite veggies
- One cup rice beverage with added calcium
- A slice of cheese pizza
- Applesauce with added calcium
What's on the Menu?
Order one of these delicious menu items with calcium when you're out on the town.
Eating out? Plenty of restaurants have calcium-cool menu items such as grilled cheese; a slice of cheese pizza; stir fry made with bok choy, kale, or broccoli; macaroni and cheese; low-fat or fat-free ice cream or frozen yogurt; and pudding made with fat-free or low-fat milk.
Be your own chef. Check out salad bars and buffets to find fun foods with calcium like broccoli, macaroni and cheese, low-fat cottage cheese, pudding, collards or kale, and low-fat frozen yogurt.
Halloween…The Best Day to Celebrate Best Bones Forever!™
You're planning an awesome Halloween bash, but you don't want your guests chowing down on candy all night. Use a pumpkin, bat, ghost, or other ghoulish cookie cutter to cut shapes out of soft flour or corn tortillas and bake until they get crispy. Top with low-fat cheese for a calcium kick and serve up this frightful treat that's sure to please any ghost or ghoul.
Ring in the New Year
Give your New Year's Eve a little punch — add some orange juice with added calcium to lemon lime soda or ginger ale. Slice oranges and drop them in, too, for a creative calcium celebration.
Content last updated September 2009