Hip fractures in later life are a common problem associated with osteoporosis. It is recommended that children and young adults aged 9 to 24 get 1300 to 1500 mg. of calcium every day. Remember that it is also important to engage in weight-bearing exercise 3 to 4 times a week to build strong bones. Alternatively, if one chooses to exclude milk products from their diet, this can be a perfectly healthy choice as long as enough of all needed nutrients are provided from other foods. Calcium containing foods to choose from include orange juice that has been fortified with calcium, tofu, greens, and broccoli.
Some individuals can handle small amounts of milk.
Other dairy products that tend to be better tolerated are goat s milk, fermented milk products such as yogurt or buttermilk, and cheeses Also available are supplements than can be taken with your first bite of dairy foods to help break down the lactose. Lactaid brand is available in caplets, chewables, and drops.