Find Sources of Calcium and Vitamin D
If you eat milk, cheese, or yogurt, you probably get enough calcium to keep your bones strong. But if you decide to go vegan — you don’t any animal products — you’ll need other sources of calcium. These include fortified soy and almond milk and orange juice, with small amounts of calcium in seeds, nuts, and some green vegetables. People who avoid dairy products also miss out on vitamin D. Non-meat sources of vitamin D include fortified foods such as orange juice, cereals, and tofu made with calcium sulfate, and fortified milk alternatives like soy and almond milk.