For those with lactose intolerance eating a balanced healthy diet need not be difficult. Avoiding lactose does not stop you from enjoying moderate amounts of dairy and there are still plenty of ways to get any extra calcium and protein you may need.

For many, milk is the major source of calcium and an important source of other vitamins and minerals, so for those who cannot consume it, some attention needs to be paid to being sure that your calcium intake is replaced by other foods. How you go about that will depend on the degree that you are lactose intolerant.

For those that can consume some lactose it is possible to get all your calcium from your dairy products by choosing the right foods and spreading your portions out to allow your body to use whatever available lactase it has to digest the lactose you consume. Many dairy products are considered easier to digest such as hard cheeses and yogurt, so you may be able to get your calcium requirements from these.

If you are very sensitive to all dairy products cannot consume any lactose at all you may be unable to get enough calcium and may want to consider getting your calcium from other sources. Dark leafy greens, broccoli, canned salmon with bones, and tofu are all good sources of calcium. Most alternative milk products such as soy or rice milk are fortified with calcium and vitamin D so this may be a good source for your calcium.

If all else fails and you are unable to get enough calcium from your diet you can choose to take a calcium supplement that can supply your calcium needs. Be sure to eat a variety of foods to get the rest of your vitamins and minerals that may be missing because you need to avoid Dairy, such as vitamin A, D and riboflavin, and the minerals phosphorus and magnesium.  Eating a varied diet that includes rice, pasta, fruits, vegetables, meat, poultry, eggs, fish, beans, nuts and grains will be your best defense against nutritional deficiencies related to your lactose intolerance.