ALTERNATIVES TO DAIRY

You must be careful about cutting out dairy foods completely. They supply important sources of essential nutrients. Some people cut out dairy foods in the belief that they are allergic or intolerant to them.

There is condition-lactose intolerance-that results in abdominal symptoms but this only affects 2% of the population. Those with this condition have low levels of the enzyme lactase need to digest the lactose. Lactose is the term for the sugar found in milk. This undigested lactose passes into the large intestine causing diarrhoea, wind and general discomfort.

True lactose intolerance is rare and predominately occurs in infants. Even with true lactose intolerance or allergy it is not always necessary to avoid dairy products, they can just be moderated.

A lactose intolerance or allergy should only be tested for and diagnosed by your doctor.

If you are following a diet that excludes dairy ensure you are getting the recommended daily amount of calcium in your diet from other sources as follows.

Try Almond or Soya products as an alternative to Cows Dairy.

CALCIUM

USED FOR - Growth and healthy teeth and bones

NON DAIRY SOURCES - Wholemeal Bread, Pulses, Nuts, Dried Fruit, Green Veg, Fish eaten with bones e.g. canned sardines

VITAMIN D

USED FOR – Aids the absorption of calcium and phosphorus – both essential for healthy teeth and bones

NON DAIRY SOURCES – Sunshine! Oily fish such as sardines and salmon, fish liver oils, egg yolk and liver contain small amounts

VITAMIN A

USED FOR – Maintaining and repairing tissues, a healthy immune system and night vision

NON DAIRY SOURCES -  Meat (esp liver), carrots, dark green leafy veg, orange coloured fruits such as mango and apricots

VITAMIN B12

USED FOR - Forming blood cells and nerve fibres

NON DAIRY SOURCES – Animal products like meat, fish and eggs

Fortified breakfast cereals

PROTEIN

USED FOR – Growth, repair and energy of tissues

NON DAIRY SOURCES – Meat, poultry,Fish,Pulses, Eggs, Nuts, Cereals and bread

WHATS A PORTION?

2 TO 3 SERVINGS A DAY

One portion = 200ml milk, 150g yogurt, 30g cheese

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