While dairy can be harmful to the body, cause acne, and cause other problems in general, it can be especially harmful for those who are allergic to milk or lactose intolerant.  There are also those vegans or others who choose to eliminate it from their diet without that kind of motivation.  But whether you choose to drink milk or not, you need a certain amount of calcium in your diet, generally between 1000 and 1300mg of calcium per day.  For a dairy eater you can get this in a couple of glasses of milk every day.  But for someone who doesn’t drink milk, it is obviously a little bit more complicated.

Essentially speaking, if you don’t have enough calcium, your bones, teeth, and weight suffer for it.  There is a reason why they say that a certain amount of dairy every day helps you to lose weight.  But if you need other choices, you can look into varying options such as ready to eat cereals, soy milk, orange juice, tofu, and instant oatmeal.  In addition, vegetables like collard greens, spinach turnip greens, kale, okra, beat greens, Chinese cabbage, and broccoli can help.  In terms of meats, many find that sardines, pink salmon, ocean perch, blue crab, clams, and rainbow trout.  There are varying sources of calcium found in multiple forms, and you can find them if you just know where to look.