Grains have B vitamins, magnesium, iron, zinc, and vitamin E as well as protein, complex carbohydrates, and fiber. At least 1 serving per day if tolerated. Dairy products are a great source of calcium and have a lot of protein but many people have difficulty digesting lactose. Diary Products Use sparingly. If you re lactose intolerant or would like to eat less dairy, replace dairy products with soy, rice, and nut alternatives, such as milk, cheese, non-dairy frozen desserts, and the like.
Many dairy alternatives are also calcium-fortified.
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