Diet & Nutrition: Linda Hsieh

What should I do about calcium if I'm lactose-intolerant?

By Linda Hsieh

Many people who are lactose-intolerant still can eat cheese, enjoy yogurt in small amounts, or drink lactose-reduced milk. If you can't tolerate even these foods, you must carefully plan your diet so it includes sufficient amounts of other calcium-rich foods to ensure strong bones for you and your developing baby. Or consider taking a calcium supplement that also contains the other nutrients supplied by milk, such as vitamin D.

The following foods are comparable in calcium content to a glass of milk (i.e., approximately 300 mg):

• Broccoli (3 cups)
• Cooked spinach or mustard greens (1 1/2 cups)
• Cooked collard or dandelion greens (1 cup)
• Canned salmon with bones (5 ounces)
• Calcium-fortified orange juice (8 ounces)
• Cooked dried beans (3 cups)

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