Eating Well As You Get Older
Frequently Asked Questions
12. What about dairy products?
Low-fat or fat-free dairy products should be among the foods you choose every day. These products provide calcium and vitamin D to help maintain strong bones. They also provide protein, potassium, vitamin A, and magnesium. Low-fat or fat-free milk, cheese, and yogurt are good options.
If you don't drink milk, be sure to have other products that contain the nutrients that dairy products provide. Some cereals and juices are fortified with extra calcium and vitamin D. Salmon, sardines, and tuna are sources of vitamin D.
If you avoid milk because of its lactose (milk sugar) content, you can get needed nutrients from lactose-reduced or low-lactose milk products. You might also drink small amounts of milk several times a day or take tablets with the enzyme lactase (available in most drugstores and grocery stores) before consuming dairy products. Other sources of calcium include foods such as hard cheese, yogurt, canned fish such as salmon and sardines, and calcium-fortified tofu or soy beverages.
