7. “Milks” from plants.
You’d think that by swapping out dairy milk for the kind made from soybeans, almonds, or coconuts, you’d lose all that calcium and vitamin D. But most of the varieties you’ll find in the store have been given an extra boost of those nutrients. Check the label to be sure.
8. Swap in some vegetarian proteins.
Tofu is a mainstay in Asian cooking, both for its versatility and the fact that it’s a nutritional powerhouse. Half a cup of calcium-enriched tofu contains more than 860 milligrams of calcium. Tofu has other bone-building benefits, too. Research suggests that isoflavones, which are plentiful in tofu, may make soy useful in warding off bone disease in women after menopause.
