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Getting enough calcium on a dairy free diet.

Image source – www.examiner.com

Lactose intolerance affects 7 million Canadians, and approximately 2-3% of children are allergic to diary products. With this knowledge it is sometimes necessary to follow a dairy free diet to maintain good health.

Many functional foods are now enriched with calcium, for example orange juice.

Many milk alternatives are available at your local grocery store, try to choose the form with the lowest amount of sugar or is listed as unsweetened.

Cheese is often a big hurdle for many who are going dairy free.  There are some dairy free cheese alternatives available for special occasions.  Adding foods like avacodos to your tacos and sandwiches is a great way to provide that creamy texture of cheese.  Nutritional yeast is another food product that makes an excellent substitute for cheese, in pasta dishes, or sauces, the benefit is it’s high in B vitamins.

Yogurt, there are dairy free cultured products such as soy, almond, and coconut, many of these provide some probiotic benefit.  There are many cases where a higher dose probiotic supplement is needed in cases of ill health.

Be sure you are balancing your calcium rich food choice with the complementary nutrients Magnesium, Vitamin D, and Vitamin K2.  For specific dosages for you age range speak with your registered Naturopathic Doctor.

An excellent resource for dairy free calcium sources is available here: http://www.godairyfree.org/health-info/calcium/dairy-free-calcium-chart

 

Reference:

http://www.cdhf.ca/en/statistics

http://www.godairyfree.org/

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