The National Institutes of Health recommends that adults between the ages of 19 and 50 get a minimum of 1,000 mg of calcium a day, but preliminary research shows vegans may be able to get away with less than that. A European Journal study found that when vegans consumed at least 525 mg per day of calcium, their risk of bone fracture was no different than that of non-vegetarians with similar calcium intakes. The key is eating a variety of naturally calcium-rich foods such as kale, bok choy, almonds, soy beans, figs, and navel oranges as well as calcium-fortified foods such as cereals, plant-based milks, and tofu made with calcium sulfate, Henderson says. Bonus: soy, leafy greens, and most fortified foods are also high in vitamin D, which helps your body absorb calcium.
Sip While You Sit! Bring a cup or bottle of water with you whenever you sit (at your desk, in the car or in front of the TV, for example). Although moving is better than sitting, at least you’ll be performing a healthy habit when at rest.