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| - Include eggs, dried beans, tofu, fish, nuts, and seeds.Eat 5 ounces every day*DAIRY: Get your calcium-rich foodsChoose low-fat or fat-free milk, yogurt, and other milk products.If you do not or can not consume milk, choose lactose-free products or other calcium sources, such as fortified foods and beverages.Eat 3 cups every day**For an 1,800-calorie diet, you would need these amounts from each food g
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