To get enough calcium, it is recommended that you eat at least three servings of calcium-rich foods daily. Dairy foods provide greatest amount of calcium and nutrients that help with its absorption. Calcium fortified foods like fruit juice, breads, cereals, and breakfast bars can also help meet calcium needs.

The final option is a calcium supplement. For best absorption choose products containing calcium citrate or calcium caltrate. Avoid calcium supplements with dolomite or bone meal. They may contain very small amounts of lead and other metals. In addition, avoid calcium-containing antacids that contain aluminum and magnesium hydroxide, which cause calcium loss. Remember to drink plenty of fluids with calcium supplements to avoid constipation.

Consider however before reaching for that supplement that American Society for Bone and Mineral Research recommends foods as a source of calcium in preference to a supplement.

In addition to calcium intake, weight-bearing exercise like walking, jogging and ballroom dancing helps keeps bones dense. No matter what your age, making choices to keep your bones healthy is right decision.

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4. Shrimp is a fabulous appetizer that has 100 calories per three oz, very little fat, and tons of protein! A less expensive option is imitation crab or lobster (made out of whitefish and flavored to taste like crab or lobster.) Serve with cocktail sauce and it tastes nearly as good as shrimp. Again, toothpicks come in handy for this appetizer.

5. Bruschetta... Slice a loaf of French baguette bread into 1/2 inch slices, place on a cookie sheet. Dice 2-3 large ripe tomatoes. Chop 1/2 - 1 cup of fresh basil. Mix tomato and basil together, add a little salt and pepper if you like. Put tomato mixture on sliced bread. Sprinkle with shredded low-fat mozzarella. Broil about five minutes until cheese is bubbly.

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