Dairy-free options
Dairy-free options
If you determine that you have a dairy sensitivity, there are several dairy-free (casein- and lactose-free) options on the market that can work for you. For dairy-free shopping:
- Choose cheese alternatives made from soy, rice, nuts or seeds. These products are available in a range of flavours including mozzarella, jack, cheddar, cream cheese, Parmesan, and others. To be on the safe side, read ingredient lists to ensure they are casein-free as well. - Look for non-dairy sour cream in the refrigerated section of natural foods stores and grocery stores. Refrigerate after opening, and store for up to two weeks.
- Select frozen desserts that are dairy-free. Alternatively, you can make dairy-free frozen treats by blending frozen fruit and oat, rice or soymilk and pouring your mixture into a frozen treat mold.
Dairy-free calcium sources
Adults between the ages of 19 and 50 need about 1,000 mg per day, and adults older than 50 should consume 1,500 mg of calcium per day. An 8-ounce glass of cow's milk contains 300 mg of calcium but you can get the same amount of calcium from other drinks, as shown by the dairy-free sources in the table below.
If you can't tolerate most dairy products, opt for non-dairy imitations sauces, spreads or cheeses, take a calcium supplement and choose food sources that are rich in absorbable calcium.
Boost your bone health with homemakers.com's list of 10 great calcium-rich foods.
Dr. Joey Shulman is a registered nutritionist and the author of the best-selling book The Last 15 – A Weight Loss Breakthrough (Wiley, 2007). To book a free weight-loss assessment at the Shulman Weight Loss Clinic, please visit www.drjoey.com.
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If you determine that you have a dairy sensitivity, there are several dairy-free (casein- and lactose-free) options on the market that can work for you. For dairy-free shopping:
- Choose cheese alternatives made from soy, rice, nuts or seeds. These products are available in a range of flavours including mozzarella, jack, cheddar, cream cheese, Parmesan, and others. To be on the safe side, read ingredient lists to ensure they are casein-free as well. - Look for non-dairy sour cream in the refrigerated section of natural foods stores and grocery stores. Refrigerate after opening, and store for up to two weeks.
- Select frozen desserts that are dairy-free. Alternatively, you can make dairy-free frozen treats by blending frozen fruit and oat, rice or soymilk and pouring your mixture into a frozen treat mold.
Dairy-free calcium sources
Adults between the ages of 19 and 50 need about 1,000 mg per day, and adults older than 50 should consume 1,500 mg of calcium per day. An 8-ounce glass of cow's milk contains 300 mg of calcium but you can get the same amount of calcium from other drinks, as shown by the dairy-free sources in the table below.
| Food source | Miligrams of Calcium |
| 8 oz of fortified orange juice | 300 mg |
| 8 oz of fortified soy milk | 300 mg |
| 3 ounces of salmon | 203 mg |
| 1 cup of broccoli | 178 mg |
| 1/2 cup of frozen spinach | 130 mg |
If you can't tolerate most dairy products, opt for non-dairy imitations sauces, spreads or cheeses, take a calcium supplement and choose food sources that are rich in absorbable calcium.
Boost your bone health with homemakers.com's list of 10 great calcium-rich foods.
Dr. Joey Shulman is a registered nutritionist and the author of the best-selling book The Last 15 – A Weight Loss Breakthrough (Wiley, 2007). To book a free weight-loss assessment at the Shulman Weight Loss Clinic, please visit www.drjoey.com.
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