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  Podge → Susan_RD_101

  Hi I was just reading the last answer you gave on bone health, I have a low reading on cronometer I am not on a diet but try and eat WFPB no dairy and try fat total to be around 10% of total calories. I did use soya milk now use oat milk on porridge. Both have B12 etc in but I wonder what else can I add to my foods to get my score up a bit.

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  0

  March 27
  • 
    Susan_RD_101

    Hello,
    
    It can be useful to include at least 1 cup of plant milk (fortified with calcium) per day. This will provide 300 mg calcium, which is a good dose. There are also some fortified orange juices you could include, but I'd avoid these if weight is an issue.
    
    Other awesome sources of calcium include:
    - tempeh and tofu
    - bok choy, napa cabbage, mustard greens, kale, broccoli
    - black strap molasses (can be added to smoothies or oatmeal)
    - almonds and sesame seeds (and their butters)
    
    It's also important to engage in strength-training, get enough protein (1 g per kg of body weight), and be mindful of excess salt and caffeine in the diet.
    
    Hope this helps!

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