Getting calcium without dairy

Calcium is important for your bones. If dairy products don't suit you, you can get calcium from other sources.

You will need

• Fortified plant-based drinks
• Calcium-rich vegetables

Steps

1. Choose fortified products

   Calcium-fortified oat, soy and almond drinks and yoghurts replace dairy products.

2. Eat dark green vegetables

3. Make use of seeds and nuts

4. Use tofu

5. Eat fish with the bones

6. Consider a supplement if needed

7. Look after your vitamin D

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