Getting to 1,000 mg/day is easier with “blocks” spread across the day. Block 1 (breakfast): a serving of milk/yogurt/kefir or a calcium-fortified alternative plus oats. Block 2 (main meal): legumes or tofu + greens + whole grains. Block 3 (snack): almonds or a small portion of tahini (portion-controlled). Block 4 (optional): canned fish with edible bones a few days per week. This approach adds calcium from multiple sources rather than relying on one food. Label-checking is crucial because calcium fortification varies by brand. Vitamin D adequacy influences absorption—if it’s low, benefits may be reduced even at target intake. If supplements are used, splitting doses is generally more rational than a large single dose. Personalize if you have kidney stones, kidney disease, or medication constraints.