Calcium Check

Getting enough calcium each day is so important that it's one of the required daily goals on the Best Life program. In fact, all of the breakfasts and snacks on the plan are rich in the bone-building nutrient. Why do we focus on calcium? First, many people aren't getting enough. The average American woman gets only about 65 percent of the daily recommended 1,000 milligrams. The news could be even worse for dieters because calcium-rich foods are often the first thing to go on many weight-loss plans. That means that if you're watching your weight, you might be getting even less.

But skimping on this nutrient is a big mistake because it offers so many health benefits. Sure, you probably know that it helps build bones, reducing your risk for osteoporosis, but it can also cut your risk for colon cancer and help regulate blood pressure. So, how can you make sure you're getting enough?

Shoot for about 350 milligrams at breakfast (choose calcium-rich foods like milk or calcium-fortified soymilk, orange juice or cereal); 300 milligrams at snacks (opt for foods like smoothies or yogurt), eat a nutritious diet and take a multivitamin that has some calcium (usually about 150 milligrams), then you should be all set.

If you're over 50 (calcium absorption falls as you get older and menopause speeds up the rate of bone loss) or you don't meet any of the above criteria, you should take 500 milligrams of some form of calcium daily. There are many different types of calcium supplements, including calcium carbonate, calcium citrate and calcium lactate. Despite claims to the contrary, there's not much difference in how well the body absorbs the different types of calcium.