Study after study shows that a calcium-rich diet not only builds strong bones and teeth, but also may help prevent osteoporosis, reduce the risk of colon cancer, control blood pressure, ease PMS and calm your nerves. The latest research shows it may also be a serious fat-burner. Are you getting enough of this essential mineral?

In 1997, the Food and Nutrition Board of the National Academy of Sciences recommended that adults need 1,000 to 1,300 milligrams of calcium per day -- that's about the amount contained in three to four-and-a-half cups of milk or yogurt.

Dairy foods are high in calcium, says Katherine Tallmadge, R.D., but they can be high in saturated fat and calories. "I always look at calcium versus calories," says Tallmadge, who is national spokesperson for the American Dietetic Association. Compare the amount of calcium you're getting to the number of calories in a serving of food, she suggests.

"Skim milk is always going to be one of your best sources," Tallmadge says. "It contains 300mg of calcium and only 85 calories." Look for foods that list the calcium amount on the label of 20 percent to 30 percent of the recommended daily allowance, whenever possible, recommends Tallmadge.

We've compiled a list of foods below that can help you meet your dietary calcium quota. While many Americans think "dairy products equal calcium," we've also noted some plant-based foods and fatty fish that also contain good sources of the mineral.

1. Nonfat milk: One cup of nonfat (skim milk or fat-free) milk provides 306 milligrams of calcium, is low in calories and loaded with essential vitamins and minerals, including vitamin D, which boosts the absorption of calcium. Instead of reaching for can of sugar-laden soda, try an ice-cold glass of chocolate-flavored milk.

2. Ricotta Cheese: One cup of part-skim ricotta cheese delivers 669 milligrams of calcium, more than either cottage cheese or milk. At 336 calories per cup, it's still a great calcium choice. This fresh, soft, snowy-white cheese has a mild, slightly sweet flavor and is low in fat and sodium. Make lasagna, cheesecake and other desserts with it. It also makes a good substitute for cottage cheese, which has only 156 milligrams of calcium per cup.

3. Yogurt: Plain yogurt made with skim milk has 488 milligrams of calcium and 137 calories per 8-ounce serving. Top with fresh fruit, sweeten with a little honey and you've got a perfect afternoon snack.

4. Calcium-Fortified Soymilk: One 8-ounce glass of calcium-fortified soymilk contains approximately 300 milligrams of calcium and has 130 calories per cup, which is comparable to dairy milk. It's also low in fat and is dairy-, lactose- and cholesterol-free. Pour soymilk on your breakfast cereal, make creamy soups with it, or enjoy a soothing cup of warm vanilla soymilk before bedtime.

5. Tofu: Easy to digest and high in protein, a one-half cup of firm tofu prepared with calcium sulfate and magnesium chloride (nigari) provides 253 milligrams of calcium and only 88 calories. Tofu contains little fat and sodium and no cholesterol. Add it to stir-fries, soup, noodle dishes and salads. Tofu has a bland flavor, but it absorbs flavors from other ingredients.

6. Spinach: One cup is of Popeye's favorite cooked is only 41 calories and gives you 245 milligrams of bone-building calcium. Spinach is great in soups. You can mix it in a fresh salad for a light dinner. Other dark leafy greens such as kale, turnips, and collard greens are also high in calcium.

7. Sardines: A 3.75-ounce serving of canned sardines with bones gives you 191 calories and 351 milligrams of calcium. This tasty, little salt-water fish is a special ingredient in tangy pasta sauces. Use it to spice up spreads, dips and dressings. Salmon is also a good source of calcium.

8. Swiss cheese: What's more delicious than a slice of fresh, creamy Baby Swiss cheese for a slightly nutty and sweet, melt-in-your-mouth treat? No need to feel guilty when you eat it in moderation. One ounce of Swiss cheese provides 204 milligrams of calcium. It also contains 108 calories and 5 grams of saturated fat, so portion control is important. Mozzarella, parmesan and cheddar are also good choices. Cut calories and fat by using reduced-fat versions of your favorite cheese.

9. Legumes: Rich in protein, carbohydrates, foliate and fiber, legumes, or dried beans, are also quality sources of calcium. A one-cup serving of small white beans has 191 milligrams of calcium and 307 calories. Soybeans and navy beans are other good choices.

10. Almonds: A one-ounce (23 nuts) serving of these heart-healthy nuts provides 70 milligrams of calcium, 164 calories and 50 percent of the RDA for vitamin E. Almonds are cholesterol-free, low in saturated fat and high in monounsaturated fat, the "good" fat that can help lower your "bad" cholesterol. Brazil nuts, sesame seeds, and walnuts also provide a good dose of calcium.