If you want to be more efficient with your pantry and start storing some longer-lasting items for convenience or even in case of an emergency then this guide is for you. Planning your pantry in advance is a great way to save time, money, and effort when you’re busy but still want an abundance of ingredients.

Today I'm exploring methods and top ingredients for stocking up on that will not only last for a long time but will also be delicious!

First Understand Your Storage Options

Before heading out to purchase your pantry staples it's important to consider the available storage options for your kitchen supplies. While it's nice to not be reliant on technology and buy easily stored items such as bulk beef jerky cheap, with many methods not requiring refrigeration there are some ingredients that will last even longer when chilled or frozen.

Refrigeration

Your refrigerator can keep perishables fresh for days as used conventionally, as the refrigerator for vegetables and meat is quite common. Some other ways that it can be used is to extend the life of dry items stored on the shelves for even longer, so you get the most bang for your buck.

Freezers

If you own a freezer you can effectively store almost anything for extremely long periods of time. While you don't necessarily need to find specifically long-lasting foods in the freezer there are some foods better suited for the freezer than others, generally red meats and poultry can last a while in these mediums of storage.

Pantry Shelves

Pantry shelves are perfect for your general dry goods, think of things like rice, flour, sugar and other grains. They need to be in an area away from direct sunlight and away from any potential moisture, this will ensure that your ingredients last the longest amount of time.

Best Long-Lasting Foods to Stock Your Pantry

If you're not solely focusing on methods such as refrigeration or freezing there are some food that last much longer than others. While most grains can last a while there are also foods that fare better than others, let's take a look at some of the best options.

Beef Jerky and Dried Meats

Beef jerky and other dried meats are a great way to stock your pantry. These delicacies are not only delicious, but they last much longer than most foods. Beef jerky can be stored in the pantry or even in the refrigerator for up to two months without losing its flavour or texture. If you're more adventurous you can also store items such as salami or prosciutto for weeks before they expire.

Canned Tuna or Salmon

Canned tuna or salmon also have an extended shelf life and make excellent sources of protein when added to meals or eaten on their own. They are also very versatile and can be used for a variety of dishes such as pasta, salad and sandwiches for lunches or snacks. These will last several months in your pantry quite easily.

Dried Beans and Legumes

For those looking to include more protein in their diets, then dried beans and legumes can last for ages in your pantry. Things like lentils, chickpeas, black beans and other varieties of beans can last up to a year without any deterioration in flavour or texture.

Honey

Honey is a great sweetener that can last forever, if you're looking to keep some honey in bulk it can be a healthy replacement for sugar and even for medicinal purposes since it is antibacterial and antimicrobial. Some even say that honey found in Egypt pyramids was still safe to eat after thousands of years.

Dehydrated Fruits and Vegetables

Just like dried meats and jerky, dehydrated fruits and vegetables can be added to your pantry and last for a very long time. They make an excellent snack when eaten on their own or can be added to things like salads, soups and trail mixes.

Preservation Methods for Food Storage

The art of food preservation has been practised in many cultures over the years, not just for longevity but as a necessity when times got rough. Many foods can be preserved through a variety of methods so it's worth checking out some things you can try depending on what foods you want to store.

Whether it's canning, dehydrating, or pickling, preserving food not only extends its shelf life but also creates new and unique flavours for you to enjoy. Mastering these techniques can be a fun and satisfying way to improve your cooking skills, impress your friends, and enjoy fresh food all year round.

Summary

Improving your food storage and preparation is a great way to ensure that you always have something to eat and creative ingredients at your disposal. Everything from finding non-perishable ingredients and even special preservation techniques can ensure that you have a variety of foods all year round. Hopefully this article has given you the spark you needed to get more out of your pantry. Enjoy!

The Link Between Good Hydration and Longevity

Drinking water has its perks. It keeps you hydrated, helps to maintain a regulated body temperature and can aid in healthy digestion. But according to a new study, the level of water you consume may directly impact how quickly you age and your overall longevity. 

Proper hydration levels could be associated with a lower risk of developing chronic diseases or bearing the physical signs of ageing. While further research needs to be conducted to learn the true extent of water's benefits, increasing your natural alkaline water intake will help you reap the rewards sooner rather than later.  

Hydrating Keeps You Healthy

Some professionals believe that those who stay well hydrated are more likely to have other habits like staying active, making healthy food choices and getting enough sleep, ultimately maintaining a high level of physical health. By doing so, they support healthy ageing and help prevent chronic illnesses that can lead to premature death. 

But your hydration level can affect more than just your level of thirst. For example, water has been proven to keep your joints properly lubricated. This allows you to move more without pain, making exercising easier and discouraging a sedentary lifestyle, habits that lead to excellent heart health and better physical well-being. 

Furthermore, dehydration can cause increased blood pressure. It can lead to an imbalance of hormones, minerals and vitamins within the body, which can contribute to organ damage or chronic disease by interrupting necessary body processes. 

Chronic Illness & Ageing

A study by the National Institutes of Health, or the NIH, followed 15,700 people in the United States for roughly 25 years. Data was collected at several points throughout their life, including when participants were in their 50s and between the ages of 70 and 90.

Sodium levels in their blood were measured to determine their levels of hydration and the resulting consequences to their health at the time of data collection. While most participants had levels falling in the average range, the study showed that people with levels higher than average were 21% more likely to have an increased risk of dying younger compared to their better-hydrated counterparts. 

Researchers also found that people with increased sodium serum levels had a 39% higher risk of developing chronic illnesses like dementia, lung disease, stroke, diabetes, hypertension, and heart failure. Additionally, it is believed that dehydration causes the secretion of hormones that can negatively affect the kidneys and other tissues in the body, gradually breaking down their intended functions and accelerating the ageing process. 

Finally, adequate water intake has been strongly linked to increased stimulation of blood flow, which helps your body remove toxins and keep the skin properly hydrated, reducing the appearance of wrinkles, dark under eyes, and age lines. 

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Daily Water Intake Recommendation

The basic guideline for water intake has always been to drink eight glasses of water a day. But the truth is, there is no one-size-fits-all recommendation, as outside factors like age, sex, lifestyle, physical needs, activity level, and temperature can heavily influence your daily requirement. 

If you are very active, live in a hot climate or carry excess weight, you must compensate for this when drinking water. Additionally, the other foods and liquids you consume throughout the day can either increase or deplete your body of water; further considerations that need to be made. 

Drinking more than three litres of water daily is only necessary if you have been exercising heavily or had prolonged heat exposure. However, if you feel like no amount of water is enough, this could indicate undiagnosed health issues that will require clinical intervention. 

Signs of Dehydration

Dehydration is potentially life-threatening, and understanding the warning signs is incredibly important for your health and safety. The most common symptoms to look out for are: feeling thirsty, not sweating when it is hot outside, needing the bathroom less than usual, dry mouth, dark-coloured and strong-smelling urine and feeling tired, dizzy or lightheaded. 

If you are experiencing these symptoms, do not overload your body with large amounts of water in a short period. Instead, slowly sip water until your body starts to feel normal again, and be aware of how much you drink daily to maintain proper levels. 

Take It with a Grain of Salt

Like most medical research, there is always room for speculation and opportunity for uncertainty to grow. While the study conducted by the NIH has stated that sodium levels indicated one’s level of hydration and therefore staying hydrated may slow down ageing and prevent or delay the development of chronic diseases, some experts see a flaw in the data collected. 

They do not believe the results of the study show casual effect, the ability to prove, with certainty, that optimal hydration prevents severe disease or improves longevity. Because participants were not restricted with their fluid intake or hydration levels during the study, there are many factors than can influence the data when sodium levels were measured. These factors would significantly differ from person to person. 

While the study poses many valuable points of interest and produces information that may lead to healthier and longer lives, people should consider the study's limitations and not jump to conclusions about their own lifestyles without further research being conducted. 

Your weight is an important consideration for a healthy and productive life. Being overweight, particularly obesity is an established lead cause of many high-risk health conditions, including diabetes, cardiovascular diseases, and cancer. 

While multiple factors influence how many pounds you gain over a set period, like genetics, underlying health conditions, and unhealthy living habits, setting the tone regarding your health is more of a priority than leisure. 

Not only do you feel good, but you also look good and can add a few more years to your life. As such, there is an increased emphasis on lifestyle medicine, which includes healthy habits, dieting, and exercise. But what works well, particularly for women? 

There's plenty of advice online offering numerous strategies for weight loss. However, men and women differ significantly in body composition and physiology. 

So, while the weight loss goal remains the same for both genders, the strategies will vary marginally. This article explores five effective weight loss tips for women. But, first, examine the difference in weight loss between men and women.

How Weight Loss Differs Between Men and Women

The principle of weight loss is to reduce calorie intake while burning excess fat through physical activity. However, the route to achieving this will differ for men and women for two reasons:

• Body composition: Men tend to have more muscle mass and lesser body fat than women. This implies that men lose more calories at rest (higher metabolic resting rate) than women. Therefore, under the same dieting and exercise program, men are more likely to lose more weight than women.

• Hormonal profile: Men and women differ in hormone composition, which affects how they store or burn fat. For instance, men have more testosterone than women. Testosterone helps to burn fat and build muscle. On the other hand, women have more estrogen than men, leading to increased fat storage in the hips and thighs.

5 Weight Loss Tips for Women

• Eat More Protein

Protein supports muscle tissue growth and repair. Eating extra protein might make you feel satisfied for longer, which can help you consume fewer calories overall and aid in weight loss. 

Every meal and snack should have at least one source of protein, such as lean meat, fish, eggs, or beans. Increasing your protein consumption will also help you lose weight while maintaining muscle mass, which is important for a healthy metabolism. You may also consider taking protein supplements to boost your strength. Check out Rave Reviews for product recommendations.

• Practice Calorie Restriction

Calorie restriction involves reducing your calorie intake while avoiding malnutrition or nutrient deficiencies. The principle behind this calorie restriction is simple: when you consistently consume fewer calories, there will be less sugar in your body. 

Consequently, your body will begin to depend on stored fat for its energy needs, which will cause you to shed weight. You can practice calorie restriction by eating low-calorie foods and intermittent fasting.

Low-Calorie Diet

A low-calorie diet contains between 800 to 1200 calories per day, much lower than the 1,600 to 2,400 calories recommended for women. While a low–calorie diet contains much fewer calories, it still maintains a high nutrient content. 

They include:

• fruits
• vegetables
• whole grains
• lean proteins

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Intermittent Fasting

Intermittent fasting involves alternating fasting and eating periods. Intermittent fasting for women can be done using several methods, including:

• Time-restricted feeding: Time-restricted feeding involves eating within an 8-hour window each day.
• Alternate-day fasting: In alternate-day fasting, you alternate between the days when you reduce your calorie intake and when you eat a regular calorie-rich diet.
• The 5:2 diet: In the 5:2 diet method, you eat your regular ration for five days a week and eat a low-calorie diet on two non-consecutive days.

Who should avoid calorie restriction?

While calorie restriction can benefit many people, some groups should avoid it.

• Pregnant or breastfeeding women should not restrict their calorie intake, as it can lead to nutrient deficiencies for both the mother and baby. 
• Children and adolescents should also avoid calorie restriction, as they need adequate nutrition for growth and development.
• Additionally, people with a history of eating disorders should avoid calorie restriction, as it can trigger disordered eating behaviors. 
• Those with certain medical conditions, such as diabetes or hypoglycemia, should consult a healthcare provider before starting a calorie-restricted diet.

• Incorporate Strength Training

Strength training is just as vital for weight loss, especially for women, as aerobic exercises like jogging and cycling are for burning calories. 

You can build more lean muscle mass through strength training. Strength training also improves your posture, balance, and general fitness. 

You can undertake two to three strength training sessions per week, focusing on all the major muscle groups, including the legs, arms, back, and chest. 

• Get Enough Sleep

Sleep is important for your general health and well-being, and it might impact your efforts to lose weight. Maintaining a good diet and exercise program can be difficult when you don't get enough sleep since it can mess with your hormones, increase your hunger, and sap your vitality.

Aim for a consistent sleep-wake routine and at least 7-8 hours of good sleep each night. A calming nighttime practice (like having a warm bath, reading a book, or practicing meditation) can also aid in helping you relax and be ready for sleep. Consider incorporating a calming nighttime practice, such as enjoying a warm bath, reading a book, or practicing meditation. Creating a relaxing environment with the use of best sleep lights can also contribute to a soothing atmosphere, promoting better sleep hygiene.

• Drink Plenty of Water

Drinking enough water can help with weight loss by making you feel full. When dehydrated, your body frequently confuses thirst with hunger, resulting in excessive snacking and overeating. You can minimize your overall calorie intake and boost weight loss by drinking enough daily water.

In addition, studies have shown that drinking water can temporarily increase metabolism by up to 24-30%. This implies that after drinking water, the body burns more calories at rest, which might help with weight loss over time.

Final Thoughts

Science and medicine affirm that being overweight is bad for your health, factoring in health conditions such as diabetes, cardiovascular diseases, and cancer. Therefore, maintaining a healthy weight is essential for a quality life. 

Women differ significantly from men in body composition and physiology, which impacts how they store and burn fats. Therefore, women require specialized plans to achieve their weight loss goals.

That said, women will benefit from more strength training while eating more protein, drinking more water, getting more sleep, and practicing calorie restriction, which includes intermittent fasting.

One predicament a scholar may confront is the problem of balancing their limited financial resources with the necessity of consuming wholesome and nutritious sustenance. However, a meager budget can maintain your physical well-being and taste preferences. By employing astute planning and wise selection, it is possible to concoct delectable and cost-effective morning meals that won't burn a hole in your pocket.

In this article, I'm giving you some pointers and stratagems for optimizing your grant and still relishing a satiating breakfast each day!

Plan Ahead and Shop Smart

Planning is critical to economize on sustenance. Before setting foot in the grocery store, list the provisions you require for the week. Browse through promotional materials and discount vouchers to spot the most advantageous deals. Buy in large quantities, as it can accumulate considerable savings over an extended period. Bread, cheese, and even fruits can endure extended periods of freezing. Consider purchasing generic or store-brand items, as they are commonly more economical than their branded counterparts. This approach promotes monetary savings while preserving the same quality of nourishment.

Simple and Easy Breakfast Ideas

After acquiring a more nuanced understanding of how to shop smart, it is opportune to proceed towards some fundamental yet efficacious propositions for the morning repast that will not cause a rupture in one's financial reserves.

Prioritizing your academic performance before embarking on cooking certain dishes is crucial. When you cannot prepare breakfast due to a demanding workload and feel famished, there's a viable solution - opting for writing services. The internet is inundated with such services. However, you must exercise caution to avoid being scammed by untrustworthy ones. For instance, find out more about this writing company on this review platform. It's advisable to steer clear of sites with low ratings instead of those with high ratings.

Oatmeal

Oatmeal, a budget-conscious breakfast option, offers many customization opportunities to suit your preferences. By incorporating a melange of fruits, nuts, or honey, you can add a drop of flavor to your morning meal. Regarding health benefits, steel-cut oats rank the highest among their counterparts, but instant oats serve as an acceptable alternative if you're crunched for time.

Yogurt and Granola

Yogurt and granola are an excellent amalgamation for a practical and effortless meal. Use unsweetened yogurt and add fruits or honey for sweetness. Overproduced granola can burn a hole in your pocket and compromise your well-being, making homemade granola is economical and nutritious.

Eggs

Eggs are an incredibly multifaceted and can be transformed through numerous techniques. One can pull together a batch of muddled eggs, construct an assortment, or immerse eggs in heated water. To obtain a well-rounded feast, match these creations with slices of nutrient-rich whole-grain bread or an array of succulent fruit.

Smoothies

Smoothies provide a magnificent avenue for incorporating many fruits and vegetables into one's breakfast regimen. A cost-effective approach entails utilizing frozen fruits while supplementing milk or yogurt for added protein content. Should one desire to augment the nutritional value, infusing the smoothie with spinach or kale would be a wise choice.

Peanut Butter Toast

Peanut butter toast is a time-honored option for the morning meal that is economically viable and satiating. Opt for bread made from whole grains and smear it with a generous serving of peanut butter, followed by placing slices of banana on top for a wholesome and delicious breakfast.

Tips for Eating Healthy on a Budget

While eating within your budget is essential, it's also important to prioritize your health.

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Here are some tips on how to eat healthy on a budget.

Choose Whole Foods

Whole sustenance, such as fruit, vegetables, and intact grains, provide salubrious and cost-effective options compared to processed food. Additionally, they supply many nutrients while inducing a sustained feeling of satiation.

Cook at Home

Cooking meals in your abode grants you authority over the ingredients used, a benefit not conferred upon one when dining at a restaurant, where food and beverage costs are often exorbitant.

Use Leftovers

It would be advantageous to refrain from disposing of any remaining sustenance. Instead, one could utilize the leftovers to concoct an entirely novel and distinct meal or preserve them later using refrigeration or freezing. This approach would result in the reduction of food wastage and, ultimately, serve to economize one's expenses.

Avoid Convenience Foods

Convenience foods like frozen meals and packaged snacks are often more expensive and less healthy than homemade meals. Avoid them as much as possible and opt for homemade alternatives.

Conclusion

In conclusion, it is feasible to maintain one's health and satisfy one's taste buds even while on a shoestring budget. It can be achieved by taking a proactive approach, being savvy when shopping, and choosing simple yet wholesome breakfast options. It is crucial to prioritize whole foods, prepare meals at home, use leftovers, and abstain from convenience foods to cultivate a diet that is both beneficial to one's health and budget-friendly. With these hints and tactics, one can effectively capitalize on their scholarship or budget and still revel in the daily delectable and nourishing breakfast fare.

The opinion about breakfast as the starting meal of the day differs from person to person. Someone prefers to start the day with just a cup of coffee; others can eat a sandwich; and of course, some people cannot imagine the start of the day without a complete meal that contains eggs, sausages, cheese, cereals, some fruit, and toast with some jam.

The most important thing is to understand the needs of your body. So, there is no sense in trying to persuade other people that their eating habits are different and that you do everything right. Let others decide what is better for them. If you chose, for example, to order essay online on SpeedyPaper and someone tried to persuade you that you should write your paperwork without help, for sure, it wouldn’t change your mind — the same with eating breakfast.

And meanwhile, if you eat breakfast and can’t imagine a typical start of the day without it, we have prepared five easy recipes for you to start your day ideally and get the energy to work the whole day effectively. If you worry that you will lack time to do your homework because of cooking, you can always order an essay by writepaperfor.me and enjoy your morning cooking routine. 

Scrambled eggs

You must whisk two large eggs, 6 tbsp single cream or full cream milk, and a pinch of salt until the mixture has one consistency. Heat butter on a non-stick pan and pour eggs. After 20 seconds, stir the eggs with a wooden spoon. Let it sit for another 10 seconds, then stir and fold again. Repeat until the eggs are soft. Remove from the heat and leave for a moment to finish cooking.

Pancakes

Take a large bowl and mix 200g self-raising flour, 1 ½ tsp baking powder and a pinch of salt. Then add three large eggs, 25g melted butter and 200 ml milk of choice. Whisk everything together and then pour into a jug. Heat a piece of butter and 1 tsp of oil in a large, non-stick frying pan over medium heat. Pour batter in rounds approximately 7cm wide. If you want your pancakes to be of different shapes, you can use a special tool. Pancakes spread when you cook them, so don’t pour them too close. Cook the pancakes for 1-2 minutes on each side. Serve them stacked up on a plate with maple syrup, if you like it, and any topping you have.

Oats

The easiest but really tasty breakfast. The night before serving, stir the cinnamon (1/4 tsp) and 100 ml milk into your oats with a pinch of salt. The next day, add some more milk if it’s necessary. Top with the yogurt, berries (50g will be enough), honey, and nut butter (if you are not allergic).

French toast

To cook the tastiest French toasts, put three eggs, 150 ml of milk, one tsp of mixed spice, 2 tbsp of double cream, and 1 tbsp apple cider vinegar into a jug and beat to combine, then pour the mixture into a large, shallow plate. Pour the remaining brandy into a cold frying pan, and add 15g of butter and the mixed dried fruit (4 tbsp). Warm over low heat for 3-4 mins until the liquid thickens. Lay the four panettone slices in the egg mixture and flip over to soak. It should be done quickly so they don’t break and be put aside for some time. Do this quickly so it doesn’t break apart. To fry the panettone, use the rest of the butter and fry for 3-4 minutes on each side. Don’t forget to use a lower heat so the outside doesn’t burn while the center cooks. Finally, put the slices on the plates, add crème fraiche (60 g for four toasts), mixed fruit, and a little maple syrup if you like it.

Muffins

Start with the flour (300 g) and bicarbonate of soda (1 tsp) and put them into a large bowl. Add 100gm coconut sugar, then mix the remainder with the flour and 50g of oats. After making a well in the center, put this bowl apart. Take a separate bowl and mash two bananas in there. When the bananas are smooth, add buttermilk (284 ml), five tbs of light olive oil, and two egg whites and stir until everything is combined evenly. Pour the liquid mixture you dot into the well in the second bowl and stir quickly with a wooden spoon. Don’t over-mix, even if the flour will still be visible somewhere. Add the blueberries, and you can mix one more time. After that, divide the mixture between the muffin cases (you’ll get enough mixture for 12-hole muffin tin). After that, put the rest of the oats and extra coconut sugar at the tops of the muffins. Bake for 18-20 mins in the oven heated up to 180°C until risen and dark golden.

When you think of calcium, you probably imagine your bones. This mineral is essential for creating your skeleton, but that’s not its only function. It’s also vital for blood clotting, maintaining normal heart rhythms and preserving neurological homeostasis — keeping your nerves operating as they should.

However, your body doesn’t produce this mineral. You need to consume it through the foods you eat.

Here are six tips to get enough calcium in your diet.

Roasted Fig, Walnut and Goat's Cheese Salad

1. Consume More Dairy Products

The most obvious way to consume more calcium is to up your dairy product consumption. Milk and milk products are high in this mineral while providing other benefits. For example, the casein in milk covers your teeth in protective protein, preventing decay, while the magical mineral helps maintain them from the inside.

Enriched dairy foods also contain vitamin D, an essential nutrient for absorption. Without this substance, your body can’t form enough of the hormone calcitriol — aka active vitamin D. Your body takes calcium from your bones if you don’t get a sufficient intake, weakening them instead of vice versa. Fortunately, your body also manufactures vitamin D with adequate sun exposure, but many people don’t get enough.

What if you’re one of the many whose stomach revolts when you drink a glass of the white stuff? Some lactose-intolerant folks can tolerate certain cheeses, such as Swiss, Parmesan, cheddar or feta. Yogurt is another excellent choice, providing a gut-healthy dose of probiotics with your calcium. Many plant-based milks such as cashew milk  also provide a decent amount of calcium.

Considering the potential challenges of incorporating dairy into your diet, especially for those with gut issues, exploring alternatives becomes crucial. If mornings are a rush and dairy isn't your go-to, perhaps a Morning Kick Supplement rich in power greens, probiotics, and ashwagandha could be a convenient way to ensure you meet your daily nutritional needs.

Low Carb Fisherman's Pie

2. Get a Little Fishy

Other excellent sources of calcium and other essential nutrients like vitamin D are fish like salmon, shrimp and sardines. These benefit your body with omega-3 fatty acids, which are also critical for heart and neurological health. You need omega-3 and omega-6 fatty acids, but many people get too much of the latter because of our over-reliance on vegetable oils in processed foods. The unbalance may contribute to various diseases — correcting it can help.

The long summer days make it a snap to wrap some snapper in baking paper with a few lemon slices and fresh herbs from your garden, popping it on the grill for a few moments. You get juicy and delicious perfection without smelling up your house. What can you do during the winter months? Pop a few lemon slices in your Pyrex baking dish with a touch of rosemary to keep odors at bay. You’ll also impart a few extra nutrients and antioxidants in your meal.

Roasted Sweet Potato with Vegan Pesto and Chopped Leafy Green Salad

3. Think Deep, Leafy Greens

“OK,” you might think, “calcium and vitamin D matter, but what if I practice a vegan lifestyle?” If so, you can still get enough of this precious mineral in your diet from plant-based sources.

One of your best options is deep, leafy greens like kale, broccoli and Swiss chard. These foods also offer rich reserves of vitamin K, another nutrient essential for blood clotting and cardiovascular health. Sauteing vegetables like spinach in olive oil makes this nutrient more bioavailable because it’s fat- and not water-soluble.

You don’t have to do much to get more of these foods in your diet — without living on salad. Add a slice of kale or a few spinach leaves to your lunchtime salad or wrap. Fill your next breakfast omelet with arugula. Make a delicious vegan burger with black beans and dark, leafy greens baked right into the patty, perhaps adding a few hemp seeds for texture.

4. Shop Milk Alternatives

You might also have luck with plant-based milk alternatives. A quick perusal of your grocery shelves reveals scores of brands with more calcium than dairy. Many of these products are enriched with this nutrient, but they can still increase your intake.

For example, many commercial brands of almond milk contain more calcium than dairy. Some varieties, such as hemp and fresh soy without additives, also have hefty doses of vitamin D. Many versions are lower in fat and calories, helpful for those watching their weight.

5. Consider a Supplement

Consider a supplement if you still harbor concerns about your calcium intake. Western minds seem to think more is automatically better for some reason, but this consumerist principle does not apply to the human body. It helps your bones, heart and nervous system, but too much can have the opposite effect. Your best bet is to keep a food and supplement diary to share with your doctor.

You have four choices for calcium supplements:

• Calcium carbonate: The cheapest form contains 40% elemental calcium, and you can find it in products like Tums. Hello, affordability.
• Calcium citrate: This form is in many popular supplements because of its absorbability but is less potent.
• Calcium gluconate: This version is available in prescription strength to fight osteoporosis and some over-the-counter preparations.
• Calcium lactate: This popular food additive also stabilizes and firms food.

Waffles with Fresh Strawberries and Coconut Yoghurt

6. Have Your Cake

Let’s end this list on a sweet note. Many of your favorite desserts are high in calcium, so consider finishing your meal with a flourish of delight if you’re concerned about your intake.

Ice cream and yogurt are obvious choices — and you can find non-dairy versions of each if you’re vegan. Many cultures end their meals with cheese and fruit, so get a bit continental and do the same.

Get Your Calcium

Calcium is an essential mineral for several body functions. Are you getting a sufficient intake?

If you’re worried, follow the tips above to get enough calcium in your diet. You’ll enjoy stronger bones and a healthier heart and nervous system.