How to replace dairy

There are many reasons why people elect to remove dairy from their diet – lactose intolerance, fat content and not liking the taste are just a few examples.

Humans are the only species on the planet to continue to consume milk after infancy, and for some reason it is drummed into us that dairy is inherently a ‘good’ thing.

Well there is plenty of evidence to suggest that dairy causes more harm than good, and the main benefit of dairy – calcium – can be obtained through other means.

If you properly plan your diet, there is no reason you cannot get all the good parts of dairy without ever having to consume milk, yoghurt, cheese or ice cream.

The first step is to choose an appropriate replacement for milk. Your main options are soy milk, almond milk and rice milk are your main options.

Get an alternative to margarine and butter. Lecithin spread is not a bad option. You may want to head down to the local organic health food shop to see what else is available.

In terms of getting the right amount of calcium in your system, three very common and tasty options are available: orange juice, spinach, tofu and fish.

You can base whole meals around the last three options, and if you drink a glass of orange juice each day you will already be on your way to getting the right intake of calcium.

A good calcium-heavy snack is almonds. Almonds have more calcium than any other nut and they are very tasty too.

Make sure you don’t inadvertently eat dairy! Many ‘non dairy’ people accidentally eat a slice of cheesecake before realising too late.

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