Milk (skim, low-fat or whole), 8 oz

Plain yogurt, 8 oz

Frozen yogurt with fruit, 8 oz

Ricotta cheese, part-skim, 4 oz

Sardines, canned, 3 oz

Cooked greens (collards or mustard), 8 oz

Firm cheeses (swiss, edam, brick, cheddar, gouda, colby, mozzarella), 1 oz

Calcium-fortified orange juice, 8 oz