It’s important to get enough calcium every day, regardless of your age or gender. And the sooner you start meeting your daily requirements, the better. Why? Well, in addition to using calcium to build strong healthy bones, your body also uses calcium to maintain the functioning of various organs. Which means that if your calcium levels get low, your body will pull calcium from your bones to help out — making your bones weaker.

Calcium is an essential nutrient (which means your body cannot make it on its own). So it’s important for you to get enough from your diet (or a supplement) every day. Here are some good food sources of calcium:

• Dark green leafy veggies, like broccoli
• Calcium-fortified orange juice, cereal, bread, and soy
• Dairy products (low fat or nonfat cheese, milk, and yogurt)

Today, make an effort to learn how much calcium you should be getting every day for your age and gender. Then, chart how much you consume at each meal. (To learn more about food and calcium content, visit the National Dairy Council or check out their downloadable brochure.)