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 Linda G. Hsieh is a practicing registered dietitian with over
six years experience in clinical practice. Focusing on
prenatal and pediatric nutrition, she has worked as a
nutrition educator for over nine years.
Q: What should I do about calcium if I'm lactose-intolerant?
A: 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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