How to make sure you are getting enough calcium?

Dairy products are excellent sources, and experts recommend consuming at least three servings a day of dairy products including milk, yogurt and low-fat cheeses. One cup of milk contains about 300 mg. But there are other choices if you do not like or are allergic to milk. Some juices, soy-based beverages and other foods are now fortified with calcium. Leafy greens, broccoli, sardines, canned salmon, tofu and legumes are also notable calcium sources.