Dairy foods are a well-known source of calcium and protein, and many are fortified with vitamin D as well.
Good options to know
- Milk — a source of calcium, protein, and (when fortified) vitamin D
- Yogurt — some varieties also provide live cultures
- Cheese — a concentrated source of calcium and protein, though also higher in sodium and saturated fat
- Fortified plant milks — for those avoiding dairy, look for versions fortified with calcium and vitamin D to match
Worth knowing
People who are lactose intolerant can often still tolerate yogurt and hard cheeses better than milk, since the fermentation and aging processes reduce lactose content.
As with any food group, variety and overall dietary pattern matter more than any single food — think of this as one useful piece of a balanced diet, not a food to eat in isolation for a specific outcome.
