The Dairy Free Diet – A Look At What It Involves

A diet that involves the complete exclusion of dairy products has become a trend across the world. The dairy free diet is gaining immense popularity due to its positive effects on the human body in terms of preventing and combating ailments and maintaining overall good health. The dairy free diet aims to boost the health of the human body by excluding dairy products and instead promoting the consumption of healthier food options such as leafy vegetables and seafood. This diet can provide you with the proper amounts of vitamins and minerals you require on a daily basis.

dairy free diet

Leafy greens are highly recommended in a dairy free diet as they contain healthy amounts of calcium.

Recommended Foods For A Dairy Free Diet

A dairy free diet focuses on providing the recommended daily intake of calcium, eliminating  the need for milk and milk products. Here’s a look at the foods recommended as part of this diet.

  1. Leafy Vegetables

    Most individuals eat dairy products to meet their daily needs of calcium. But, dairy products are not the only sources of calcium. This mineral is also present in a number of other foods such as green leafy vegetables. Calcium can be obtained from leafy greens such as broccoli and kale. In addition to being good sources of calcium, these greens are low in calories and contain virtually no fat. They are also loaded with essential vitamins and minerals, which is why they form an important part of the dairy free diet plan.

  2. Whole Grains

    Whole grains are also recommended in the dairy free diet plan. There are a number of ready-to-eat cereals available in the market. According to the USDA, these are loaded with calcium and contain approx. 200-1000 mg of this essential mineral.

    benefits of dairy free diet

    Get the benefits of dairy free diet by including plenty of whole grains in your diet to replace milk and milk products.

    One serving of instant oatmeal contains around 100 mg of calcium, along with vitamin D. Bayer Healthcare notes that self-rising cornmeal and wheat flour comprise more than 400 mg of calcium per cup.

  3. Seafood

    Seafood is an excellent meal option if you’re on a dairy free diet. Fish is rich in calcium and proves to be a good replacement for calcium-rich dairy products. Fish containing bones are greater sources of calcium than boneless fillets.

    dairy free diet plan

    Seafood is good food option if you’re on a dairy free diet plan.

    The University of New Hampshire has noted that Atlantic sardines are one of the best non-dairy food sources of calcium. A single 3-ounce tin of this fish packed in oil contains approx. 325 mg of calcium per serving. Canned pink salmon (with bones) contains around 181 mg of calcium, while farmed rainbow trout contains 73 mg of calcium. The Atlantic Ocean perch packs in 16 mg of calcium and the canned blue crab contains around 86 mg of calcium. The amounts of calcium mentioned for these fish varieties are with reference to 3-ounce cans.

  4. Soy

    Soy is another excellent alternative for dairy products. Soy products possess virtually no cholesterol and contain low amounts of calories and fat. Common soy products include soy ice cream, soy yogurt, soy sour cream, soy cheese, and soymilk. You can make use of these dairy alternatives in your meals and snacks.

  5. Fruits

    Fruits can also be included as part of your dairy free diet plan. Several fruits contain significant amounts of calcium, so they can help counter the need for dairy products. Of course, they must be coupled with other calcium-rich foods. Fruits that are rich sources of calcium include grapefruit (15 mg per fruit), lemon (15mg), oranges (52 mg), limes (22 mg), and tangerines (33 mg). Alternatively, you can drink calcium-fortified orange juice to meet your calcium requirements. The USDA notes that a single cup of fortified orange juice comprises approx. 500 mg of calcium.

If you’re planning to take up the dairy free diet, you need not worry about missing out on tasty foods and vital nutrients such as calcium. The foods mentioned above give you the same nutritional benefits as milk and other dairy products, and are just as delicious. Give this popular diet a go and within a few days you can see the results yourself.


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