Jones also mentions that it is important to keep your bones strong by eating enough calcium-rich and vitamin D-rich foods, as well as regularly exercising. She suggests exercises that include either jogging or walking, as well as weight training.
“Women are at an increased risk of osteoporosis. Therefore, working to maintain your bone strength and health is important,” says Jones. “Make sure to consume calcium-rich foods, such as dairy products, vegetables (cabbage, kale, broccoli), and fortified-products (some orange juices and grains), and vitamin-D foods, such as egg yolks, fatty fish (trout, salmon, tuna), beef liver, and fortified-products (dairy products and some plant milks).”
Melanie Steele, RD from Vancity Nutrition, has a few solutions for anyone focusing on a dairy-free diet but still looking to increase their calcium intake. “For those that don’t enjoy dairy, good sources include tofu (if prepared with calcium sorbate—check the label), white navy beans, fish with bones (think canned salmon), molasses, and cooked green cabbage leaves,” says Steele.