If you’re lactose intolerant or avoid dairy for other reasons, there are lots of options:
For vitamin D, look for items that are fortified, such as some orange juices, breakfast cereals, and plant-based milks. Salmon, tuna fish, and sardines may also be good sources.
- Calcium-fortified orange juice, plant-based milks (like soy and almond milk), and cereals
- Green, leafy vegetables such as kale, broccoli, and spinach
- Seafood such as canned salmon, oysters, ocean perch, clams, blue crab, and shrimp