Calcium

I'm no doctor so don't quote me. Often I'll eplain things to make the easier to understand using laymens terms that arent 100% correct such as salt leeches the calcium out of your bones. Well it doesnt LEECH, but it does effect the quality of calcium in there through a chemical reaction. So no whinging if I'm not 100% correct. This is all what I have learnt and understood.

Often overlooked by dieters, in particular women, is the importance on calcium. Many people cut out dairy as its 1. high fat, 2. seemingly unnatural (cow juice) 3. Seems calorie loaded for one glass, but why be skinny if you're bones are breaking anyway? I'd rather have padding and puddin' then break my legs when I'm old.

"Calcium is an important component of a healthy diet. A deficit can affect bone and tooth formation, while overretention can cause hypercalcemia (elevated levels of calcium in the blood), impaired kidney function and decreased absorption of other minerals" Thanks Wiki!
How much a day?
It depends on your age/gender/country. I aim for 1200mg, but am happy with 1000mg. I usen't to get enough calcium and am trying to get more now, whilst I'm absorbing it efficiently (slows after 30) It also depends what else you have - things can help and hinder absorption, from vitamin D, which helps to iron, caffeine, over-exercise and salt which inhibit absorption or leech the calcium out.

So where do I get it?
Well you're heard the ads - a glass of milk, a slice of cheese a tub of yogurt. Do this and you're ahead of MANY others, even tho its not 1000mg. Here are some ideas...

Skim milk has more calcium than full cream. If you're desperate try the ones with extra calcium, such as Boost.
Yogurt is a good source too. I like the natural yogurts, such as vaalia and no fat greek as they are versatile and have more calcium/100g than the diet ones, but if you're cal cutting, the diet ones make great alternative. Try Nestle Blissful fromage frais as a way to get calcium, without eating 'boring' yogurt.
Cheese. Yep. Fatty, but a slice of 50% light cheese has over 200mg for 50 cal. Just dont LIVE on the stuff. Even laughing cow has a little
Bones. Heh. Canned salmon WITH the bones is high in calcium (come on, you're EATING bones) If you can't stick the bones, mash them up or make patties with them. Also see sardines.
Nuts. Have some calcium, but for the cals, not THAT worth it.
Leafy greens .esp your dark spinachy, chinese brocolli ones
Suppliments

Watch out tho! It can inhibit absorption of iron (and vice versa) so dont have a big glass of milk with your evening beef and brocolli!
What if I dont "do" dairy?
Many people don't have dairy as a part of their diet, for phsyical, health or moral reasons. Getting calcium nowadays is a little easier than it was before. Here are some ideas, in particular some aussie-specific
* Soy milk - make sure its fortified with at least 300mg/cup. So good essential packs in 375mg plus other vitamins/minerals. Use in place of milk or as another drink all together. Dont try and trick the kids, telling them its just like milk. Its not. Just like a strawberry milkshake doesnt taste like milk. Its a different flavour. Try with the banana soy milks first if you're trying to get the kids used to it, or heat it up and add honey and cinnamon. Dont mix it with things they're used to, like milo or on cereal, unless they like it.
* Calcium fortified foods - P&N do a breakfast and calicum juice (200mg/cup) Weetbix crunch cereals are fortifed, as are light n' tasty and cocopops. Aldi and coles do a calcium fortified bread (as does mighty soft, but its more $$$) Tofu is often fortified too.
* Dairy based products - like hunts fat free snack pack contain some calicum(40mg), tho not that much, so dont live on these
* Fruit, veg, grains and beans- contain some, so the healthier your diet is, little by little, it'll all add up. Take strawberries - 90 cal of strawberrise = 40mg of calcium and a full tummy. (270g of strawberries)

For more info see here