Healthy start

Coffee and tea - the caffeine and sugar fix - is a serious addiction and one which you should try to wean yourself off. If you crave a hot drink in the morning, try peppermint tea or South African RedBush tea or 'Rooibus'. The latter tastes like a good china tea (great with lemon) and without the caffeine. For your main liquid intake, have filtered water to quench your thirst.

Finally, milk is not the only source of calcium. Calcium and magnesium can be found in kale, cabbage and root vegetables in particular, as well as nuts. You can snack on nuts in reasonable quantities and they offer protein and omega oils too (particularly walnuts which have the elusive Omega 3 fats, just like 'oily' fish.) Seeds and nuts can be added into a low-fat or non-dairy yoghurt, as well as fresh berry fruits.
-iVillager Nigel Bentley

Calcium connundrum
Obviously milk is the easiest source of calcium, but if you're lactose intolerant like me, or a vegan (no dairy) there are several alternatives to dairy milk that are acceptable, if you don't want to take calcium supplements. Soya milk, especially the sweetened variety, is close enough to dairy in taste and function that it can be substituted in almost all uses. There are other milk-type drinks with added calcium, including rice milk. Both soya and rice milks are available in larger branches of Sainsbury's and Tesco, and most health food shops, so there's no reason to avoid milk altogether or lose out on calcium intake.
-iVillager Debbie B.

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