Dairy Foods | Non-dairy Fortified Foods |
milk, fat-free (skim) or low-fat (1%); (regular or flavored) | canned salmon (with bones) |
yogurt | white beans, boiled or cooked |
cheese, 5 grams of fat or less per ounce | broccoli or bok choy (Chinese cabbage) |
cottage cheese | orange juice (with calcium) |
frozen yogurt | calcium fortified cereal |
soy milk (with calcium) |
Non-Dairy & Fortified Foods |
milk (fortified with vitamin D) |
salmon |
shrimp |
shitake mushrooms |
eel |