Dairy Avoidance
Dairy foods are a great source of energy and protein and the main source of calcium in our diet. Unless for ethical reasons, dairy should only be avoided when absolutely necessary. If you do require a dairy free diet there are important things to consider to ensure your diet is safe. If you are planning to eliminate dairy from your diet or a concerned that you or your child has a dairy allergy the best thing to do is contact your doctor.
Why does your body need dairy?
There are lots of essential nutrients in dairy. Each time you eat or drink dairy, you are giving your body calcium, iodine, vitamin A, vitamin D, riboflavin, vitamin B12 and zinc. Calcium and vitamin D help your body build strong dense bones as you grow, and they keep your bones strong and healthy as you get older. Most adults need 1,000 milligrams of calcium every day. This increases to 1,300 milligrams for women aged over 50 and men aged over 70. Not having enough calcium in your diet may increase your risk of osteoporosis. Osteoporosis is a disease of the bones, where they become brittle and weak and can break easily.
Dairy Substitutes
Milk – soy, almond, coconut, rice and other cereal drinks. Always ensure they are fortified with Calcium choose one with 120g per 100ml or more.
Butter – dairy-free margarine, cooking or baking oils, nut butters
Cheese – soy cheese, soy sour cream
Yoghurt – soy yoghurt
Cream – soy cream, soy cooking milk, nut creams
Chocolate – Soy or rice based (milk free) chocolate
*Note that coconut based products are not recommended for those with a cows milk allergy as sufficient testing of all products has not taken place.
Cow’s Milk Allergy
If you or your child has a cow’s milk allergy it is important to be aware of all the foods and ingredients that may contain cows milk. This can be tricky as dairy can used in a vast number of foods ranging from breadcrumbs through to processed meats. The Australasian Society of Clinical Immunology and Allergy has a great range of factsheets that outline all the foods and ingredients to look out for which can be accessed via www.allergy.org.au
Meeting Calcium Requirements
Most people need at least 2 or 3 serves of dairy foods or dairy alternatives every day. But this can change depending on your age, gender and health. Older adults should aim for 4 serves of dairy or dairy alternative per day. The Australian Government’s Dietary Guidelines provides information for children, adolescents and toddlers and adults, if you would like a free copy, drop into the office and pick one up.
A standard serve of dairy is:
1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk
½ cup (120ml) evaporated milk
2 slices or 4 cubes (40g) hard cheese
½ cup (120g) ricotta cheese
¾ cup (200g) yoghurt
A standard serve of some common dairy substitutes includes:
1 cup (200ml) soy, rice or other cereal drink (with at least 120 milligrams of added calcium per 100 ml)
200g soy yoghurt with added calcium
100g almonds with the skin
75g sardines, canned in water (must eat bones)
1/4 cup salmon with bones
100 grams firm tofu (check the label as calcium levels vary)
5 cups broccoli
Summary
If you are eliminating dairy it is important to consider alternative ways to meet your calcium requirements. This should involve choosing calcium fortified milk alternatives, aiming for 120mg calcium per 100ml. If you are unsure if you are meeting your requirements or need some support in removing dairy from your diet, make an appointment to chat with one of our Dietitians.