Results of the 2018 Great Australian Health survey conducted in conjunction with Freedom Foods suggest that our overall dairy consumption is on the decline. One concern with this outcome is that our calcium intake may also be decreasing. Nutrition editor, Chrissy Freer shares some simple ways to get more calcium in your diet.

1. Alternate milks

If you are unable to or do not like the taste of cow’s milk, there are a multitude of milk alternatives now on the market such as almond, coconut, oat, soy or rice. Always choose a milk substitute that has been fortified with calcium, ideally to the same content as cow’s milk (300mg per 250ml).

2. Chickpeas

Chickpeas really are the nutrition all-rounder. They are packed with plant protein, dietary fibre, disease fighting antioxidants and are a vegan source of calcium. One cup of canned chickpeas provides you with 78mg calcium. Add it to salads and soups or blend with tahini, olive oil and lemon juice for easy homemade hummus.

3. Calcium-packed snacks

Smoothies make a nutritious snack between meals or a light breakfast. Include 1 cup (250ml) milk (or fortified milk substitute) or 200g natural yoghurt to gain a full serve of calcium. Yoghurt-based dips such as tzatziki, cheese and veggie sticks or cottage cheese on wholegrain crackers are also good choices.

4. Tofu

Tofu can be an excellent source of calcium, and provide a nutritious alternative to dairy for vegans. A 100g serve of tofu is potentially equivalent to one serve dairy (300mg) but content does vary between different brands. Likewise, it needs to be made using a calcium-based coagulant, so it is essential to read the label.

5. Calcium-rich desserts

Homemade custard made from milk (or fortified alternate milk) makes a calcium-packed dessert. Add some chopped dried figs or sprinkle with chopped almonds (both also high in calcium) for an extra boost.

6. Bok choy

Add bok choy to your favourite stir-fried, salads and soups. Bok choy is an excellent plant-based source of calcium. One cup of steamed bok choy will provide you with about 130mg calcium, while one cup raw contains about 71mg.

7. Dried fruit

Dried figs and apricots are both good sources of calcium. Try adding to your favourite trail mix, bliss balls, muffins, fruit bread or simply as a snack on their own. A 50g serve of dried figs contains around 100mg of calcium.

8. Canned fish

Canned salmon and sardines (with small bones) are not only packed with protein and heart-healthy omega-3 fatty acids, they are also an excellent source of calcium. One small tin (95g) will provide between 250-350mg calcium. Just make sure you leave the small bones in to gain the benefits.

9. Almonds

Snacking on almonds will also boost your calcium intake. A 30g serve of almonds offers 75mg calcium but will set you back 185 calories, so moderation is key.