[themsrsdude]

One other thing that I noticed rereading your original post is that your meals do not seem to have much protein. The small amount of chicken in your small salad and the small amount of beans in your tamale do not seem like much. Hummus may have some protein, but that depends on its composition (it may be mostly fat, although it is good fat from sesame seeds and/or olive oil).

[themsrsdude]

Green vegetables do vary in calcium content. For example, a cup of Chinese broccoli contains about twice the calcium of a cup of broccoli.

The amount of calcium in a cup of Chinese broccoli is about a third of that of a cup of skim milk, and about a fifth of that of a cup of plain skim milk yogurt. But the calorie content of the Chinese broccoli is less than a third of that of a cup of skim milk, and less than a fifth of that of a cup of plain skim milk yogurt.

A US government site here:
http://www.nal.usda.gov/fnic/foodcomp/search/
lets you look up various foods' nutrition content.

Remember to get enough vitamin D from either sun exposure or food to ensure good calcium use.

Regarding your breakfast, it does look better than your previous pure sugar breakfasts of juice and dried fruit, but it still seems that sugars from fruit and honey are a large percentage of your breakfast. You may want to have some unsweetened oatmeal or beans (slow digesting non-sugar carbohydrates) instead of the dried cherries and honey.

[Mambattedge]

Today for breakfast I had about 1/4th a cantalope, 3/4 a cup greek yogurt (sweetened w/ honey), and 2 tbsp of dried cherries. I know the greek yogurt provides protein (moreso than regular yogurt even) and fat, and the catalope *should* provide fiber, so we'll see how that works.
Does this sound fairly along the lines of what everyone suggested? Or is there too much sugar to work? (I was a little worried, with the honey and fruits). Also, is that 2 or 3 servings of fruit? I can't seem to get the servings down, and I've tried to figure it out..

Tjlhb (or anyone else who can answer this), how does the calcium in - for example - green vegetables or fortified products compare with dairy or soy products? Would one cup of these products equal a serving of dairy, etc? Also, does the body absorb the calcium as easily? That could be a good alternative for when I don't feel I can consume anymore yogurt

[secondmortgages]

I have seen fat-free and reduced fat Greek yogurt for sale.

I also second the recommendation for protein and fiber in the mornings. I find I do well with a whole grain cereal and 4-5 almonds.

[themsrsdude]

Fage brand Greek yogurt does come in versions made from 0% fat and 2% fat milk, as well as whole milk. Trader Joe's has a house brand Greek yogurt also comes in a 0% fat version. I have seen both at Trader Joe's grocery stores.

If you are trying to consume dairy products for calcium, note that some other foods contain calcium, such as some green vegetables, tofu made with calcium sulfate, fortified foods, and canned fish with edible bones. In addition, vitamin D is needed to ensure that the calcium is absorbed and used; good sources include skin exposure to sunlight (but avoid sunburn), fish, egg yolks, and fortified foods. If the concern is osteoporosis, do weight bearing exercise (e.g. weight lifting and running tend to fight osteoporosis better than swimming).