Alternative calcium sources for the non-dairy eater
Some people just don’t like dairy, some are lactose intolerant and some are vegan, so what other milk alternatives are there and where else can you get your calcium from?
Unlike 10 years ago, the supermarkets now cater really well for anyone with an allergy or intolerance and you no longer have to rely on prescriptions from your doctor for alternatives. So what are the milk options:
Coconut milk - From grated fresh coconut, this is more slimline than skimmed milk. Great in a smoothie
Almond milk - Made from a small amount of almonds, but a lot of water, this is low calorie if you go for the unsweetened. Good in mashed potato and creamy curry
Oat drink – bit thicker consistency and contains soluble fibre to help with cholesterol levels. Great with porridge
Hazelnut milk – like the almond milk this is water based but is generally sweetened. Has a mild nutty taste and goes well in coffee or museli
Soya milk – the only alternative with a protein content to rival cows’ milk that. Good in hot drinks and on cereal
Rice drink – a mix of rice and water. Fairly neutral tasting, low in fat and low in calories.
What's your favourite? I personally like coconut milk, although I do prefer regular cows milk in my tea!
You do still need your calcium intake if you’re not having dairy so check the cartons of milk to see if they’re calcium fortified. And, supplement your diet with other calcium rich foods such as (calcium content in brackets):
Half a can of salmon (232mg)
Cup of broccoli (180mg)
Cup of bok choi (74mg)
½ can Black eyed peas (185mg)
Cup of spinach (240mg)
Cup of kale (180mg)
Cup of dried figs (300mg)
4oz normal tofu (120-390mg), fortified tofu (250-750mg)
Glass of fortified orange juice (300mg)
2tbsp tahini – (128mg)
2tbsp Almond butter (111mg)
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*dairy info courtesy of Waitrose