"I'm lactose intolerant. Do I have to drink milk to get enough calcium?"
There are many foods high in calcium that are not in the dairy food group like sardines, tofu made with calcium sulfate, salmon, spinach, turnip greens, cooked or raw kale, raw Chinese cabbage, broccoli, and cauliflower.
Spend 5-30 minutes in the sunshine twice a week. The sun provides vitamin D which helps your body absorb calcium better.
Eat foods rich in vitamin D to help your body absorb calcium. These include salmon, mackerel, and tuna, as well as cheese and egg yolks.
Limit or avoid foods rich in phosphate additives, such as colas and processed meats, because it can weaken bones.
Buy canned tuna, salmon, or mackerel this week and try one of the recipes listed below.