Milk and Milk Products

Milk and Milk Products

· Dairy goodness for strong bones. · Flavoured milkshakes and yoghurt make tasty alternatives. · Cheese or paneer sandwiches for added calcium intake.

Leafy Green Vegetables 

· Spinach, amaranth, and beans pack a calcium punch. · Soups, sandwiches, and omelettes are creative ways to include them. · Smoothies with a hint of greens for a nutrient boost.


· Soy milk, tofu, and soy chunks offer calcium and protein. · Perfect for lactose-intolerant individuals. · Stir-fried soy chunks or tofu rolls for variety.


· The cereal powerhouse with the highest calcium content. · Versatile - from porridge to idlis and even pizza bases. · Gluten-free, low-fat, and easily digestible.


· Rawas, rohu, hilsa, and ahi for omega-6 fatty acids and proteins. · High calcium in fish bones aids digestion. · Fishbone soup or fish sandwiches are child-friendly options.


· A calcium-rich legume with added nutrients. · Hummus dip for snacking or as a sandwich spread. · Chickpea curry for a tasty and nutritious meal.


· Almonds, peanuts, and walnuts bring healthy fats and calcium. · Almond milk and almond butter as alternatives. · Sprinkle over foods, add to salads, or enjoy as a snack.


· Sesame seeds, garden cress seeds, and basil seeds are calcium-packed. · Use for garnishing, in soups, or add to milk and juices. · Essential minerals for overall health.

Beans and Lentils 

· Rajma, green gram, and black beans offer calcium, proteins, and fiber. · Roasted, sprouted, or steamed forms for variety. · Incorporate into soups, dips, or bean salsa with chips.


· Figs, oranges, and dried apricots contribute to calcium intake. · Fortified orange juice for a tasty beverage. · Add figs to milk or yoghurt, enjoy papaya as is or in desserts.