For better health in years to come, it's wise to find other ways to get these nutrients. A registered dietitian can see how your diet measures up and share suggestions to help you stay healthy. Each 8 ounce glass of milk has the same amount of protein in 1 ounce of meat or fish. Riboflavin -rich foods include yogurt, meat, spinach and mushrooms.
Vitamin D helps the body absorb calcium.
Since this vitamin is also produced from sunlight, people who are rarely out in the sun are at greatest risk for vitamin D deficiency. Look for vitamin D fortified foods or consider taking a vitamin D supplement. Calcium's role in bone health is not limited to children. Each year more than 1.5 million Americans have fractures because of thin, brittle bones, a condition known as osteoporosis. Several studies have shown a high incidence of osteoporosis among people with lactose intolerance.