According to Rachel Fine, a registered dietitian-nutritionist who works with dancers in New York City, some of the best sources of Vitamin D already include fat, like egg yolks (one a day will give you a huge nutrient boost), as well as fish like salmon or canned tuna. If you’re reaching for a fat-free D source, though—like portobello mushrooms—add a little fat (like olive oil to sauté them). A good rule of thumb, according to Fine, is to make sure all your meals incorporate a protein, a complex carbohydrate and a healthy fat.
As for milk, fat-free may lack the vitamins found in higher-fat varieties. Still, Fine recommends skim or low-fat options to dancers, saying they are better sources for calories, fats and Vitamin D than full-fat milk. If you have the choice, however, Fine suggests reaching for milk that is “fortified,” meaning Vitamins D and A have been added back in.