10 goals challenge - Eat 3 portions of calcium-rich foods

Emma White - Nutritionist

Goal of the day – Eat 3 portions of low-fat dairy (or fortified dairy alternative foods)

You may know that eating enough calcium is essential for healthy bones, but it's also important for other bodily processes too, including blood clotting and muscle contraction. The best way to get enough calcium is by eating three portions of dairy per day. A portion of dairy is 30g cheese, 125g low-fat yogurt or 200ml milk. As dairy can be high in saturated fat, opt for low-fat, low-added-sugar varieties where possible. If you are following a dairy-free diet, there are plenty of alternatives available – just make sure you choose calcium-fortified versions (check the label to ensure calcium has been added!).

Your daily goals list

The aim of this challenge is to keep a 10 day unbroken diary streak – while smashing 1 goal a day! There are 10 different goals to choose from – you can have the same one every day or choose a different one for each day of the challenge by following our list below.

  1. Drink 8 glasses of fluid
  2. Eat 5 portions of fruit and veg
  3. Do a new online workout
  4. Eat at least 30g of fibre
  5. Do at least 1,000 more steps than you did yesterday
  6. Eat at least 2 meals sat at a table with no distractions
  7. Practise mindfulness for 10 minutes
  8. Go for a 20 minute brisk walk
  9. Eat 3 portions of low-fat dairy (or fortified dairy alternative foods)
  10. Write down your short-, medium- and long-term goals

Nutritionist Emma White (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.

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