I am lactose intolerant and I have always felt that something is missing from all the nutrients I consume. So can you please tell me if there are any alternate sources of calcium and protein that I should incorporate into my diet? Or should I take supplements?

by Dietitianpriti on Aug 3, 2023

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sehat ki sanskritiHello, I am Dr. Priti Srivastava (MSc. & PhD in Dietetics & Food service management). I have expertise in providing customised diet plans, weight loss & weight gain, overweight, and weight management. I run a NGO called SHANA (Shail Health Association & Nutrition Academy).I am a certified Nutritionist/Dietitian by profession and founder of DoDiet. DoDiet is an organisation that offers credible information to help you make healthy eating choices. My mission is to provide weight management and health consultancy for every individual and to make a contribution to the society through health awareness campaigns and diet management. Women empowerment and her health is the centre of our focus. We adapt to your needs to make your life simpler and healthier.

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aabha_rawattt asked 252 days ago

I am lactose intolerant and I have always felt that something is missing from all the nutrients I consume. So can you please tell me if there are any alternate sources of calcium and protein that I should incorporate into my diet? Or should I take supplements?

Answer

251d

Dietitian_Sheema

・answered 251 days ago

For calcium, you can include fortified plant-based milk (like almond or soy), leafy greens (such as kale and spinach), tofu, almonds, and sesame seeds in your diet. For protein, consider beans, lentils, quinoa, tofu, nuts and seeds. If you struggle to meet your calcium and protein needs through diet alone, you can consider supplements, but it's best to consult with a healthcare professional for personalized advice.

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To support bone health and reduce the risk of osteoporosis, focus on consuming calcium-rich foods like dairy products, leafy greens, and fortified foods. Ensure an adequate intake of vitamin D through sources like sunlight, fatty fish, and fortified foods. Incorporate magnesium-rich foods such as nuts, seeds, and whole grains. Limit alcohol and caffeine intake as they can affect bone health. Regular weight-bearing exercise also helps strengthen bones.

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