I eat low fat yoghurt as a stand alone snack, doesn't affect my bg's like
milk does. Low fat cottage cheese, low fat cheese (0.2% fat is one cheese I
have - plastic cheese though), fish with bones - like canned salmon and
sardines.  Tofu and lots of green vegetables helps add to the total.
Legumes, especially soy beans. Oyster, I am lucky to get some for free once
a week. If you feel you can't get enough try a calcium/magnesium supplement
(those two minerals are synergestic).

If you are going to cut out sat and trans fats then make sure you replace
them with good fats that provide  EFA's (essential fatty acids). EFA's
cannot be produced by the body and a low fat diet will quite simply not do
your health any favours.

brocolli???

and what Ozgirl said

add vit D to the calcium supplement if you go that way........ the
calcium supplement should tout itself as 'bone building formula' and
already have the additional vitamins/minerals in it

ask your pharmacist

Fish with bones, like sardines are high in calcium.  So are leafy greens.  I
mince up Swiss Chard very fine and mix it into things like hambuger gravy
and soup.  I put spinach in meatloaf.

I can't eat cheese because I'm allergic, but before I knew of the allergy, I
ate it every day and didn't worry about the sat fat.

David,

Have you come across these lists? Dead handy for diet tweaking.
http://www.nal.usda.gov/fnic/foodcomp/Data/SR15/wtrank/wt_rank.html

Nicky (Not personally terribly worried about sat fat...)
T2 dx 05/04 + underactive thyroid
D&E, 100ug thyroxine
Last A1c 5.6%  BMI 25

I eat both cheese and yoghurt. I doubt that I go close to
100gm daily of cheese, probably never more than 50gm and
rarely that.

However, I would eat a cup or two of plain home-made yoghurt
every couple of days, flavoured with fruit or berries and
Splenda.

Last time I ran a sample daily menu through DWIDB I found
that those, plus the combination of veges I eat, provided
more than enough calcium and I dropped my calcium
supplement.

If you go to this page
http://www.nal.usda.gov/fnic/foodcomp/Data/SR15/wtrank/sr15w301.pdf
and browse down the list, you will find some surprises if
you ignore all the cheeses, milks, yoghurts and cereals.

Collards, Rhubarb, sardines (its the bones, I also eat the
bones in canned salmon), Spinach, Soybeans, and Turnip
greens are high on the list. And there are lots of other
non-starchy choices further down that list.

Cheers, Alan, T2, Australia.
d&e, metformin 1500mg, ezetrol 10mg
Everything in Moderation - Except Laughter.
--
http://loraldiabetes.blogspot.com
Latest:What to Eat Until You Get Your Meter.

Angkor Wat
http://loraltravel.blogspot.com

G'day G'day David,

  Add the following to your list of favorates.  Tonight I decided it
was about time to make a short list of site relevant to diabetics to
make providing the URLs easier.

http://www.nal.usda.gov/fnic/foodcomp/Data/SR15/wtrank/wt_rank.html

It seems like ricotta cheese might be a good choice for a T2 diabetic.
As always enjoy doing a bit of arithmetic in helping make wise
choices.   Pick a few things you might like to eat and work out the
calcium per calorie.  It could be cottage cheese is a better choice.
It often is thanks to its higher protein to fat content.  However be
aware cheese is manufactured and each recipe creates a different
product so brands differ in how suitable they are for you and your
long term goals.

Let me know what you think.   Ask more questions now you're on a roll.
We can all learn from the experience.

I loved ozgirls answers. She hit the nail on the head with fish where
one eats the bones. Canned sardines and salmon fit that category well.
Almonds do well thanks to their magnesium content. Sesame is also and
excellent choice.   I've been fascinated to watch a person losing
weight while eating a dessert spoon (maybe a tablespoon) of tahini per
day.  On ASD some of us advocate seeds as one of those things that
helps one form a balanced diet.  Tahini is one way to do that in a
practical manner.  You might like to think about that.  There are
fabulous Lebanese dishes suitable for Summer enjoyment.  Remember that
food is not only essential for nutrition but also for enjoying fine
things in the company of others.  

A glass of wine has a high calcium content. <grin>  Well the glass is
calcium silicate.  Unfortunately its joke that only engineers and
chemists are likely to appreciate.

Best wishes,

G'day G'day David,

Thought I might Google to find out what said back a few years.  
Here is something of interest relevant to your question. I've added to
it.

The book "The Okinawa Program" by the brothers Wilcox and Suzuki gives
some comparison.  Here is a simplified list

                         % absorption
Tofu                            31
Orange juice                 31
Soy milk                      31
Milk                             32
yoghurt                        32
Cheddar                        32
soy bean dried           16
Kale                             59
Broccoli                       61
Cabbage                      53
Spinach                        5

Maybe you're like me and surprised broccoli, kale and cabbage have
such good absorption rates.  Its one of the great features of ASD, we
get to check things out and revise what we know when new comers ask
questions. It too easy to think broccoli, kale and cabbage might be
like spinach. Clearly they are not and this is important.

Its the oxalic acid in spinach that reduces the calcium absorption so
dramatically.  This is such an important factor that plant breeders
have bred oxalic acid free spinach.  Great if you are a gardener and
can buy the seed.  Unfortunately I've never seen it sold.

They say one can guess the oxalic acid content by the "fuzzy" feeling
when you taste it.  Do I believe it can be done?  
Frankly I've never noticed it perhaps others can.

It seems to me there are at least four factors to consider with
calcium sources.

1.  % calcium in food.

2.  % absorption

3.  reasonable serving size.

4.  effect on blood pH.  

There are those that hypothesize slight changes in blood pH make
profound differences to bone density after several decades.  For this
reason I'd like to know more about fresh figs.  Fig seem to have a
high calcium level for a fruit and I once read a table that suggested
they raised blood pH significantly compared to other common foods.  

On a lighter note, to see how diets really stack up against one
another one could do worse than test them under survival conditions as
occurred with the Roman gladiators.  The strong men were referred to a
barley men.  

The gladiators were allocated figs as an important part
of their diet.  Was this early blood doping?  

A slightly more alkaline blood would give the gladiator the ability to
absorb more carbon dioxide much like doping horses with sodium
bicarbonate "milk shakes."

Now since exercise it number one when it comes to living with T2
diabetes perhaps you could try a fig or two.  Remember though that
they tend to bump up blood glucose fiercely. Test, test, test

Of course if you eat them before running this might not matter.

Best wishes,