If you are lactose intolerant, make sure you get enough calcium each day. Non-dairy foods that contain calcium include fish with soft bones, such as canned salmon or sardines; broccoli and other leafy green vegetables; oranges; almonds and Brazil nuts; dried beans; tofu; and products with the label showing added calcium, such as cereals, fruit juices and soy milk.
Vitamin D helps the body absorb and use calcium. Be sure to eat foods that contain vitamin D, such as eggs, liver and certain kinds of fish, such as salmon. Also, being outside in the sunlight helps your body make vitamin D. Some companies add vitamin D to milk and milk products. If you are able to drink small amounts of milk or eat yogurt, choose those that have vitamin D added.