Most adults need 1000 milligrams of calcium each day. Recommendations for vitaminD range from the current recommended daily allowance of 600 international units (IUs), all the way up to 4000 IUs to best support bone health.
Adding key foods to your diet will help you get both these nutrients, which can take extra effort if you’re limiting calories to lose weight. Start with salmon, sardines and tuna, fatty types of fish that have both calcium and vitamin D.
For other foods high in calcium, opt for more low-fat milk and yoghurt, broccoli, kale, bok choy and other green leafy vegetables.
Vitamin D is added to milk, but it isn’t found naturally in many foods other than egg yolks and shiitake mushrooms - a great vegetable for making low-calorie dishes.
Your body can make vitamin D from sun exposure, but that requires a careful approach to avoid increasing skin cancer risk. It’s also hard to get enough rays during winter.
Many foods are now fortified with vitamin D, calcium or both. A great option is unsweetened almond milk. Some brands deliver half your daily calcium and a quarter of your vitamin D needs in a 30-calorie, 250ml glass.
Always read nutrition labels because the amounts of the nutrients vary product by product and brand by brand. The calcium content of a food should always be listed in the nutrient panel, but you’re likely to see the vitamin D content only on foods that are fortified with it. - The New York Times