Alternative Calcium Sources
For those suffering from milk allergy, there are other alternative calcium sources.
What can you eat instead milk?
Consuming a well-balanced diet can help you achieve adequate calcium daily.
Most dark green leafy vegetables provide an alternative source of calcium.
Some examples include
Chinese cabbage, bok choy, broccoli, turnip greens, mustard greens, kale and spinach.
A half cup of boiled turnip greens provides 99 mg of calcium.
Green leafy vegetables also provide sources of many other vitamins and minerals and are low in fat.
Alternative sources of calcium can also be found in canned sardines, clams and salmon. Three ounces of canned sardines in oil provides 324 mg of calcium.
Other sources of calcium can be found in various shellfish, legumes, grains, almonds and soy products.
Fortified Foods
Calcium is added to many food products in order to provide adequate sources of the mineral for individuals who avoid dairy.
Various juices, ready-to-eat cereals, pasta, breads and soy beverages are all fortified with calcium. Six ounces of calcium-fortified orange juice provide 200 mg of calcium. The amount of calcium may vary between fortified products.
Check nutrition labels carefully and choose foods that provide more than 20 percent of the Percent Daily Value of calcium.
Calcium supplements are available in two main forms: carbonate and citrate. Both types of calcium supplements are easily absorbed by the body and are sold in a liquid or tablet form, according to the Office of Dietary Supplements. A doctor may recommend calcium supplements to ensure you get your required amount of calcium daily. However, you should not rely on only supplements as your primary source for calcium
Calcium requirements vary depending on age, sex and activity level. Consult a registered dietician for your exact calcium requirements and a full list of healthy alternatives. Growing children require 700 to 1,000 mg of calcium daily. Teenagers require more calcium, approximately 1,300 mg of calcium per day.
Breakfast: Hot water with 7 spoonful dust milk for allergy, add 4 spoons full of cereals.
Lunch: Choose, from vegetable broth , potato with carrot ,green beans and rice.
Dinner: Chicken (grilled or boiled) with green salad. For dessert: Choose seasonal fruits.
