Go low fat

High-fat dairy products like sour cream and ice-cream are poor sources of calcium. Low-fat plain yoghurt, however, is one of the best - 200g provides almost half your RDI - so use it instead of sour cream on nachos and in soups. The flavour and consistency are similar, but you'll boost calcium while saving kilojoules.

Make it hard

"Hard cheese has less moisture and is more concentrated in calcium," says dietitian Valerie Berkowitz, co-author of The Stubborn Fat Fix. "The softer the cheese, the fewer the nutrients." Parmesan and cheddar are good bets (30g of each provides 333mg and 215mg, respectively). Cottage cheese contains just 21mg per 30g.

Wash down a peanut butter sambo

Calcium is bone's bestie, but it often needs a boost. "Boron [a mineral] enhances calcium absorption," says Berkowitz. Peanut butter's an excellent source of boron. And if you slap that PB on wholegrain bread, you're also consuming magnesium. "Magnesium and calcium balance each other out," says Berkowitz. In other words, if you have too much calcium and not enough magnesium, your body's less likely to build healthy bones and teeth - and vice versa.

Add some OJ

Consume calcium with an acidic drink like orange juice. "Acidic foods help in the formation of bone and bone strength," says Berkowitz. And vitamin C helps with the absorption of calcium.