How To Replace Milk

September 14, 2024

If you’re considering cutting out dairy products, here’s a comprehensive list of common dairy items you might want to avoid:

Milk and Milk-Based Products
Milk: Whole, skim, flavored, lactose-free, and fortified soy milk
Buttermilk
Evaporated milk
Condensed milk
Powdered milk
Cheese
Cheddar
Mozzarella
Brie
Gouda
Cottage cheese
Cream cheese
Yogurt
Plain yogurt
Greek yogurt
Flavored yogurt
Drinkable yogurt
Cream
Heavy cream
Light cream
Sour cream
Clotted cream
Butter and Spreads
Butter: Salted, unsalted, and spreadable
Butterfat
Other Dairy Products
Ice cream
Custard
Kefir
Ayran (a yogurt-based drink)
Dulce de leche
Eggnog

Switching to plant-based foods can be a great way to maintain your calcium intake and overall health. Here are some natural, plant-based sources of calcium and other essential nutrients:

Calcium-Rich Plant Foods
Leafy Greens: Kale, collard greens, bok choy, and turnip greens
Broccoli and Brussels Sprouts
Almonds: Also a good source of healthy fats and protein
Sesame Seeds: Including tahini (sesame seed paste)
Chia Seeds: High in calcium and omega-3 fatty acids
Tofu and Tempeh: Often fortified with calcium
Edamame: Young soybeans, also rich in protein
Figs: Both fresh and dried
Oranges: Besides calcium, they provide vitamin C
Other Nutrient-Rich Plant Foods
Fortified Plant Milks: Almond, soy, rice, and oat milk often have added calcium and vitamin D
Fortified Orange Juice: Some brands add calcium and vitamin D
Beans and Lentils: Good sources of protein, iron, and other minerals
Quinoa: High in protein and contains all nine essential amino acids
Nuts and Seeds: Besides almonds and sesame seeds, try walnuts, flaxseeds, and sunflower seeds
Tips for Better Absorption
Vitamin D: Helps with calcium absorption. Get it from sunlight, fortified foods, or supplements.
Magnesium: Found in nuts, seeds, whole grains, and leafy greens, it helps with calcium absorption.
Limit Oxalates and Phytates: Found in some plant foods, they can inhibit calcium absorption. Cooking and soaking can reduce their levels.
By incorporating these foods into your diet, you can ensure you’re getting the necessary nutrients to maintain strong bones and overall health.

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