Yogurt. Most yogurts are fortified with vitamin D, and depending on the brand, you could get 30 percent of your daily calcium intake from yogurt.
Milk. An eight-ounce glass of fat-free milk will provide you with 30 percent of your daily dose of calcium.
Salmon and Tuna. Just three ounces of salmon contains more than your full daily dose of vitamin D. Tuna is another great source of vitamin D, although it doesn’t contain quite as much as salmon (just about 39 percent of your daily dose).
Spinach.Just one cup of cooked spinach contains 25 percent of the daily recommended dose of calcium. It also contains plenty of fiber, iron and vitamin A. If you just can’t stomach spinach, make a fruit smoothie and add handful of fresh spinach.
Fortified foods. Store-bought foods like orange juice and some cereals are fortified with vitamins and minerals like vitamin D and calcium. Just check the labels to be sure what you’re buying will actually be beneficial to building strong bones.
Eggs. A breakfast without eggs really isn’t breakfast at all. And although you can cut calories by eating the whites only, the yolk is the source of everything that’s good for you in eggs, including calcium and protein.
