Calcium Rich Foods for Families: Dairy and Dairy-Free

Most parents I coach can tell you exactly how much milk their toddler drinks in a day. Ask them how much calcium they get themselves and you usually get a laugh and a shrug. Fair enough. You are busy feeding everyone else. But your bones matter too, especially from your mid-thirties onwards, when the body stops building bone and starts slowly losing it. The good news is that calcium rich foods are cheap, easy to find in any Archway corner shop, and simple to fit into the meals you already make for the family.

In this post I will cover how much calcium adults and children need according to the NHS, the best dairy and non-dairy sources, a simple day of eating that hits the target, and why food works best alongside the right kind of exercise.

How much calcium do you actually need?

The NHS page on calcium says adults aged 19 to 64 need 700mg of calcium a day, and that you should be able to get all of it from a varied, balanced diet. That is the key point: for most people this is a food job, not a supplement job.

The same page warns that taking more than 1,500mg a day from supplements could lead to stomach pain and diarrhoea. So more is not always better. If you have been told you have low bone density, osteoporosis, or you are pregnant or breastfeeding, please speak to your GP before changing your diet or starting tablets. Your needs may be different and they can check what is right for you.

Calcium rich foods: dairy sources

Dairy is the easiest place to start because it is in most fridges already. These are rough everyday portions, not exact figures, so use them as a guide rather than something to count:

• Milk. A glass of milk is one of the most reliable sources. Semi-skimmed and skimmed contain at least as much calcium as whole milk, because the calcium is not in the fat.
• Yoghurt. Plain yoghurt is a quick win at breakfast or as a pudding. Choose plain and add fruit, as flavoured pots can be high in sugar.
• Cheese. Hard cheeses like cheddar are rich in calcium. It is also salty, so grate rather than slice it.

Non-dairy calcium sources

If someone in your house is dairy-free, vegan, or just does not like milk, there are plenty of options. The NHS lists these among good sources:

• Green leafy vegetables such as curly kale and okra. The NHS notes that spinach contains calcium, but your body cannot absorb all of it, so do not count on spinach alone.
• Fortified soya drinks and other plant milks. Check the label says “calcium added” or “fortified”. Organic versions are often not fortified.
• Fortified bread and flour. In the UK, white and brown flour has calcium added by law, so everyday bread helps.
• Fish where you eat the bones, such as tinned sardines or pilchards. Mash them on toast and the soft bones disappear.
• Tofu set with calcium (look for calcium sulphate on the ingredients), plus beans, sesame seeds and tahini, almonds and dried figs. Remember whole nuts are not suitable for children under 5.

A simple calcium-friendly day for a busy family

You do not need a special menu. Here is how the same meals can work for the whole household:

1. Breakfast: porridge made with milk or fortified soya drink, topped with a spoon of yoghurt and some chopped fruit.
2. Mid-morning: a small piece of cheese with an apple, or a few dried figs.
3. Lunch: sardines on wholemeal toast, or a hummus and salad wrap with a sprinkle of sesame seeds.
4. Dinner: a vegetable and chickpea curry with kale stirred in, or a pasta bake with a light layer of grated cheese and broccoli on the side.
5. Evening: a warm milk or a plain yoghurt if you are still hungry.

This kind of day fits neatly with the balance shown in the Eatwell Guide explained for parents, where dairy and alternatives make up a smaller but important slice of the plate.

Calcium needs vitamin D and the right exercise

Calcium on its own is only part of the picture. Your body needs vitamin D to absorb calcium properly. The NHS vitamin D page says everyone should consider a daily 10 microgram vitamin D supplement during autumn and winter, because in the UK we cannot make enough from sunlight between October and early March. My post on vitamin D in winter goes into this in more detail.

The other part is movement. Bones respond to load. The NHS osteoporosis prevention page recommends regular weight-bearing exercise and resistance exercise, alongside a healthy diet with enough calcium. The Royal Osteoporosis Society also has clear guidance on impact and muscle-strengthening exercise for bones. If you already have osteoporosis or have had a fracture, check with your GP or a physio before starting a new programme.

Here is a short home routine that loads the bones safely for most healthy adults. Do it two or three times a week:

• Sit to stand from a chair: 3 sets of 10, slow on the way down.
• Wall press-ups: 3 sets of 10.
• Heel drops: rise onto your toes and drop gently onto your heels, 2 sets of 10. Skip this one if you have been told to avoid impact.
• Backpack carry: put a few books in a rucksack and walk around the flat or up and down the stairs for 2 minutes.

Stop if anything hurts sharply. For a longer plan, read my guide to strength training for bone health.

Where a bootcamp class fits in

Eating calcium rich foods gives your bones the raw material. Strength training gives them a reason to use it. That is exactly why I built the SYP Built To Last functional strength class for over 35s. We use squats, carries, step-ups and presses with an easier and harder option for every move, so you can build up steadily without guessing.

FAQs

Which foods have the most calcium?

Dairy foods like milk, yoghurt and hard cheese are among the richest everyday sources. Tinned fish with soft bones, calcium-set tofu, fortified plant drinks, kale and sesame seeds are good non-dairy choices.

Can I get enough calcium without dairy?

Yes, with a bit of planning. Use fortified plant drinks and yoghurts, calcium-set tofu, fortified bread, green leafy veg and beans every day. If you are fully dairy-free and worried, ask your GP or a registered dietitian to look at your diet.

Should I take a calcium supplement?

The NHS says most people can get enough calcium from food. Do not start a supplement without speaking to your GP or pharmacist first, especially if you take other medicines or have a health condition.

Book your first class

If you want to look after your bones with more than just your shopping list, come and train with me. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, with no more than 10 people, all fitness levels welcome, and every exercise has an easier and harder option. It costs £15 a class. Book your £15 class here or call or WhatsApp me on 07301 512215. If you have a past injury or joint worry and would prefer one-to-one support, my injury-safe personal training in Archway may suit you better.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.