Unfortunately, I can't get the link to open to read it.
To the OP, Below is a link that you may find helpful: www.sparkpeople.com/resource/reference_min
I hardly ever consume cow's milk because I have dairy food intolerance, but I CAN consume yoghurt and hard cheeses. They don't generally generate the same problem, IF it is an intolerance rather than a dairy allergy, which is far less common. In place of cow's milk, I use Soy. There are many other alternatives, too, but you do need to check the nutrition label because not all are a good source of calcium or protein.
Good sources of calcium
* canned salmon with the bones intact.
* canned sardines - eating the bones, too.
* casseroling chicken with the bone or other meats with cracked bones helps the calcium to leach out of the bone and into the liquid which is consumed.
Below is another link that you may find helpful: www.sparkpeople.com/resource/nutrition_art
If there is a problem still, then I suggest that you talk with your Dr - he/she MAY prescribe supplements IF needed, but don't take them unless your Dr gives you the clearance to, because they can cause health problems if you are consuming enough already, OR if you have certain health conditions to start with.
If there is still area for concern, then ask for a referral to a Registered Dietitian who will be able to help you re your diet. If you do go, be sure that you take some printouts from your Nutrition Tracker for him/her to see. They are very helpful and improve accuracy as well as save heaps of time.
| current weight: 151.0