Nutrition: What if I don’t like dairy products?

The Suggested serving: 3 dairy products a day

The Challenge: 900 to 1000 mg of calcium per day

“3 Dairy products per day,” recommends NFHP . But if you do not like milk or yogurt, you still can have cheese. The following hard cheeses are richer in calcium: 40g of Cantal, Beaufort , Emmental or Cantal contains half of our daily requirement.

Processed cheese can also contribute to our calcium intake: think pasta with grated cheese, cheese in the soup, a ham and cheese sandwich or a slice of pizza. “The same goes for a quiche, a vegetable gratin and pancakes made ​​with milk,” says Katia Tardieu, a Paris-based dietitian.

To ensure adequate intake of calcium without using dairy products, you can eat the following foods – as regularly as you can and whenever the opportunity presents itself:

– Drink mineral water rich in calcium: Saint-Antonin, Talians (596 mg/l), Hep (555 mg/l), Courmayeur (579 mg/l), Contrex (468 mg/l), Salvetat (253 mg/l).

– Eat oily fish for they contain vitamin D which optimizes calcium absorption. Particularly canned sardines, eat them once a week with their bones. Also don’t forget to take advantage of the sunny weather and get 15 to 20 minutes of sun exposure daily, to make your own vitamin D.

– Crunch a handful of almonds as a snack in the afternoon or evening.

– When it comes to fruits, choose figs and oranges.

– Eat cabbages: in a salad or stir-fried.

– To replace the milk, take soy milk or calcium-fortified rice.

(What if I do not like eating fruits and vegetables)

(What if I do not like eating fish or meat)

Mathieu Rached