Experts recommend that an average, healthy human being, try to have at least three portions of dairy every day.If you are concerned about the intake of fat, you must try to opt for low-fat versions of dairy.Children as well as teens need a lot of calcium intake because their bones are still developing.Some dairy products include yoghurt, milk, cheese, fromage frais, etc.
Diet that lacks protein can cause muscle deterioration, heart problems, arthritis, organ failure, etc.
Protein from animal products is the best as it contains the complete range of important amino acids, but meat consumers must know that red meat has high levels of saturated fat that can lead to heart problems and other heart-related diseases.
You can increase your protein intake by trying soy-based yoghurts, including at least one portion of meat/fish/poultry in the main meal, sprinkling nuts or seeds over salad at lunch, etc.
These bone diseases are more common in women because they have a lower bone mass compared with men.
So as to absorb calcium optimally, it is important for one to take enough of vitamin D.