For a quick lunch, I’ll often combine a container of organic yogurt with a half-cup of cottage cheese, a dollop of sour cream and a healthy serving of fresh fruit. This dairylicious combo helps fulfill my daily calcium requirement.

You can also:

1. Lighten baked goods by substituting cottage cheese for full-fat cream cheese.

Research shows that eating a healthy breakfast reduces our risk for heart attack, stroke and diabetes, while also facilitating weight loss. We also know that kids who skip their morning meal lack energy, are more irritable, become fatigued and depressed, and fail to perform well in school. 

Put the emphasis on protein if you want to maintain muscle mass, curb hunger, reduce abdominal fat, and slow age-related bone and muscle loss, advises Marie Spano, a registered dietitian and sports nutritionist who currently serves as vice president of the International Society of Sports Nutrition. 

Higher-protein diets “are associated with greater bone mass and fewer fractures when calcium intake is adequate,” she told attendees this week at the Institute of Food Technologists’ annual meeting. “In addition, replacing carbohydrates with protein can prevent obesity and obesity-relted conditions, such as type 2 diabetes.” 

As we grow older, the consequences of protein deficiency become more apparent. We all know seniors who have developed conditions like osteoarthritis and sarcopenia (degenerative loss of muscle mass). Eating a protein-rich diet will create a healthier population of older (and more agile) adults, which simultaneously lowers healthcare costs. 

Try these five high-protein, egg-based  recipes for breakfast, lunch or dinner: 

1. Asparagus, Red Pepper and Potato Frittata (made with egg whites)
2. Southwestern Scramble
3. Sesame-Ginger Frittata with Broccoli and Shrimp (made with egg whites)
4. Egg and Vegetable Salad Sandwich
5. Tomato-Feta Frittata

Most adults should consume about 1,000 mg of calcium per day. Adolescents require 1,300 mg, and postmenopausal women need 1,200 mg.

Unfortunately, up to 70% of us miss these dietary marks, which translates to greater risks for weak bones and osteoporosis, as well as dental problems. Calcium deficiency can also lead to nervous-system irritability and muscle spasms.

Experts agree that breakfast provides one of the best opportunities to add calcium to your diet, but many people skip this meal altogether in their haste to get to work or school.

“Adults who eat breakfast regularly tend to eat fewer calories, less saturated fat and cholesterol, and have better overall nutrition status than breakfast skippers,” says Andrea Garen, a registered dietitian with the Dairy Council of California. “Try to choose foods from at least two or more food groups. Protein-rich foods like milk and yogurt take longer to digest and will provide sustained energy to keep you feeling full and energized until lunchtime.”

Garen offers the following healthful and convenient breakfast ideas:

1. Cereal, low-fat milk, and fruit or glass of 100% fruit juice
2. English muffin with a melted cheese slice and 100% fruit juice
3. Yogurt with homemade granola and berries
4. Hardboiled egg and whole-grain toast with a glass of milk

If you’re a vegan, or if you're lactose-intolerant, many other foods can help you meet your calcium quota: blackstrap molasses, sweet potato, beet greens, tomato puree, collard greens, kale, broccoli, soy milk, calcium-enriched tofu, almond milk, cod, prune juice, stewed prunes, lentils, kidney beans and split peas.

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