Use skimmed or double-toned milk and milk products as these contain less fat. Double-toned milk has lesser fat than toned or full cream milk. In the non-packaged variety, cow's milk is just as good as skimmed milk; it is definitely better than buffaloes' milk as the latter contains large amounts of fat. You should have between one and two glasses of milk a day. Other sources of calcium and protein can be taken instead of milk, if one is allergic to it. Calcium rich foods include almonds, figs, red beans (rajma), mustard greens (sarson ka saag), etc. Proteins can be found in sprouts, soya, cereals, etc.