Many of these substances, but not all, are also found in fruits. Antioxidants can also provide protection against heart disease, so one should try to eat an adequate quantity of both fruits and vegetables, including raw vegetables. Get enough calcium. Low-fat cheese and yogurt are excellent sources of calcium. Small amounts of milk will also contribute.
Calcium supplements are also available.
Moderate intake of fatty cheeses, ice cream, and the like. Milkfat can worsen weight and gastroesophageal reflux problems. A small quantity of cheese can provide valuable nutrition, but don't overdo it. Without sufficient lactase enzyme, the lactose sugar is not digested normally in the small intestine. Instead, it passes to the large intestine where it is fermented into bacteria .