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Try some of these ideas or search for recipes for smoothies, snacks, or party food!

Quick Fact.

No Time for Breakfast? 
Girls in the know grab these when they're on-the-go:

  • A cereal bar with added calcium.
  • Add a handful of almonds to dried fruit and toss it in a zipped plastic bag. (Keep a couple of bags on hand for those super-busy days.)
  • Wrap some low-fat cheese in a calcium-fortified tortilla and zap in the microwave for 30-45 seconds.
  • Grab a banana, some low-fat string cheese, and a calcium-fortified juice box.
Dividing bar.

For breakfast…

  • Munch on a bowl of cereal with added calcium, fat-free or low-fat milk, and fresh fruit.
  • Top a whole-wheat English muffin with your favorite melted low-fat cheese and tomatoes or salsa.
  • Make waffles or pancakes for the whole family. Make them with milk or top 'em with fat-free or low-fat yogurt…and enjoy a glass of fat-free or low-fat milk with them.
  • Enjoy a glass of fruit juice — the kind with added calcium.
  • Make a breakfast banana split. Top a sliced banana with a small container of low-fat or fat-free fruit yogurt, a sprinkle of cereal, and pieces of your favorite fruit.

For a snack…

  • Wrap low-fat or fat-free string cheese in a calcium-fortified tortilla and dip in salsa.
  • Try a soy beverage with added calcium.
  • Top a fruit salad with fat-free or low-fat yogurt and almonds.
  • Add almonds or low-fat cheddar cheese cubes to a snack of apple slices.
  • Steam chopped broccoli and top it with low-fat ranch dressing. Yum!
  • Add almonds and fruit to a bowl of low-fat cottage cheese.
  • Make some pudding with fat-free or low-fat milk.

For dinner…

  • Create an Italian feast by combining low-fat cottage and mozzarella cheeses, garlic and basil with cooked pasta and covering it with your favorite sauce. Bake for 20 minutes.
  • Warm up with a bowl of tomato or mushroom soup made with fat-free or low-fat milk.
  • Make a sesame stir-fry sensation by combining pieces of tofu (look for calcium sulfate on the ingredient list), chicken, or shrimp with your favorite calcium-containing vegetables like bok choy and broccoli in a skillet and cook. Then, sprinkle on some yummy sesame seeds.
  • Cheesy rice and broccoli makes a great dinner or side dish. Just combine cooked rice, broccoli, and low-fat cheddar cheese for a dinnertime treat.
Quick Fact.

Wrap It Up! Wraps are the most portable meals ever! Just fill a tortilla with your favorite ingredients, and you'll have a tasty, on-the-go meal before you can say Best Bones Forever!™

To make a wrap, grab your favorite fillings, like scrambled eggs and low-fat cheese for breakfast, turkey and low-fat cheese with your favorite veggies for lunch, or tofu (look for calcium sulfate on the ingredient list) or refried beans for a meatless snack.

Dividing bar.

For your next slumber party…

  • Top baked tortilla chips with low-fat cheddar cheese and heat until melted.
  • Mix up bowls of your favorite pudding made with low-fat or fat-free milk.
  • Combine chopped collards or spinach and low-fat cheese in a bowl and heat until bubbly. Eat with crackers, toasted bread, or practically anything you can dip!
  • Top whole-wheat English muffins with your favorite veggies and low-fat cheeses. Toast in the oven.
  • Serve up tortillas, grated low-fat cheese, lettuce, tomatoes, and salsa — for a south-of-the-border treat.
  • Melt low-fat cheese on a whole-wheat pita. Add apple slices.
  • Set up a baked potato bar. Let your guests get calcium from toppings like broccoli, grated low-fat cheese, or plain yogurt (fat-free or low-fat).
  • Sip mugs of hot chocolate made with fat-free or low-fat milk.
  • Scoop up fat-free or low-fat frozen yogurt. Top with sprinkles or fruit.
  • Make a frozen treat by pouring fat-free or low-fat drinkable yogurt into a paper cup. Add a stick and freeze. Then, peel the cup, and voila!!
  • Wash it all down with a glass of fat-free or low-fat milk (with chocolate or strawberry flavor to make it extra yummy)! Lactose-free milk or a soy beverage with added calcium works too!

When you're at school…

  • Bring a cereal bar or bottle of juice with added calcium to boost your body into an after-school sports practice mode.
  • At lunch, try a carton of plain or chocolate low-fat or fat-free milk, or orange juice with added calcium.
  • Whether you pack your lunch or buy it at school, be sure to look for these foods to help build your bones while you build your mind:
    • Cubes of low-fat or fat-free cheese
    • Low-fat or fat-free yogurt (fruit or plain)
    • Fruit juice with added calcium
    • Pudding made with low-fat or fat-free milk
    • Low-fat or fat-free cottage cheese (sprinkle with almonds for added calcium)
    • A sandwich made with low-fat cheese and your favorite veggies
    • One cup rice beverage with added calcium
    • A slice of cheese pizza
    • Applesauce with added calcium

What's on the Menu?

Order one of these delicious menu items with calcium when you're out on the town.

Eating out? Plenty of restaurants have calcium-cool menu items such as grilled cheese; a slice of cheese pizza; stir fry made with bok choy, kale, or broccoli; macaroni and cheese; low-fat or fat-free ice cream or frozen yogurt; and pudding made with fat-free or low-fat milk.

Be your own chef. Check out salad bars and buffets to find fun foods with calcium like broccoli, macaroni and cheese, low-fat cottage cheese, pudding, collards or kale, and low-fat frozen yogurt.


Halloween…The Best Day to Celebrate Best Bones Forever!™ 
You're planning an awesome Halloween bash, but you don't want your guests chowing down on candy all night. Use a pumpkin, bat, ghost, or other ghoulish cookie cutter to cut shapes out of soft flour or corn tortillas and bake until they get crispy. Top with low-fat cheese for a calcium kick and serve up this frightful treat that's sure to please any ghost or ghoul.

Ring in the New Year
Give your New Year's Eve a little punch — add some orange juice with added calcium to lemon lime soda or ginger ale. Slice oranges and drop them in, too, for a creative calcium celebration.



For the Media Partners Educators

Grow strong together... stay strong forever!

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