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Dairy can be a major source of calcium, vitamin D and protein in the diet. Milk protein can easily be made up for with other sources of protein in the diet such as poultry, fish, red meat and beans.
It is very important to find a substitute for milk, however, because both calcium deficiency and vitamin D deficiency can have severe consequences on bones and teeth.
Below are some foods with calcium as well as foods with vitamin D that you can work into your day to keep your diet balanced.
Foods High in Calcium
- Calcium-fortified almond, hemp, oat or rice milk
- Calcium-fortified orange juice
- Canned salmon or sardines
- Beet greens
- Turnip greens
- Bok choy
- Mustard greens
- Sweet potato
- White beans
Sources of Vitamin D
- Vitamin D fortified orange juice
- Vitamin D almond hemp, oat or rice milk
Milk falls under the Food Allergen Labeling and Consumer Protection Act and must be clearly stated on nutrition labels of any packaged foods in the U.S. It will either be displayed next to the allergen ingredient such as “whey (milk)” or underneath the ingredient list such as “contains milk”.