Ditching Dairy? Discover Dietitian-Approved Calcium Boosters

Rowan Ashford

Published: January 25, 2026 10:21 AM ET

In recent conversations about nutrition, many are considering alternatives to dairy. Some individuals seek dairy-free options for various reasons, including lactose intolerance or dietary preferences. This article will explore dietitian-approved calcium boosters that are suitable for those ditching dairy.

Ditching Dairy? Discover Dietitian-Approved Calcium Boosters

Calcium is essential for maintaining bone health, especially for individuals approaching their 40s when bone density begins to decline. Women in this age group are particularly advised to monitor their calcium intake closely.

Key Dietary Insights

One individual’s day of nutritious eating highlights the importance of plant-based foods. Jess Armstrong, an entrepreneur, shares her typical meals that showcase a colorful array of ingredients.

Breakfast: Chia pudding made with coconut milk, topped with berries and seeds.
Mid-Morning Snack: A decaf almond cappuccino post school drop-off.
Lunch: A rainbow salad featuring hummus, goat’s cheese, poached eggs, and garden herbs.
Afternoon Snack: Dates filled with peanut butter.
Dinner: Poke bowls including teriyaki salmon, brown rice, sweet potato, and vegetables.
Dessert: A homemade brownie paired with digestive tea.

Nutrition and Bone Health

Although the meals are packed with fiber, healthy fats, and phytonutrients, dietitian Dr. Joanna McMillan points out a critical gap: calcium. To maintain strong bones, especially for women, increasing calcium intake is essential.

Calcium-Boosting Alternatives

For those opting for non-dairy options, here are some dietitian-approved substitutes:

Calcium-Fortified Soy Milk: A great alternative to coconut milk.
Tofu: High in calcium and can be incorporated into various meals.
Tinned Sardines: A nutrient-rich source of calcium, ideal for lunch or dinner.
Almonds: A nutritious snack that boosts calcium levels.
Tahini: A versatile ingredient that can enhance salads and dressings.

By integrating these calcium staples, individuals can effectively manage their nutritional needs while enjoying a diverse and satisfying diet. Embracing these alternatives can ensure optimal bone health in the journey toward a dairy-free lifestyle.