A Wonderful Vegetarian Diet - Part 4
Dairy and Dairy Substitutes
Dairy products, or their substitutes, should make up a moderate proportion of all vegetarian or vegan diets. It is important to ensure that you’re getting adequate amounts from this group, whatever form you choose to consume them in.
What foods are included in this group?
- Milk
- Yoghurt
- Cheese
Dairy alternatives
For those who do not consume dairy products, you should include some of the items listed below. Be sure to choose those that have been fortified, where possible.
- Soya milk
- Rice milk
- Almond milk
- Multi-grain milk
- Oat milk
- Nut milk
- Calcium fortified juice
- Soya cheese
- Tofu cheese
- Soya yoghurt
- Soya desserts
Please note that some of the alternative products listed above, have a lower protein content than their dairy, or soy milk alternatives, so take care when making your choice.
What are the key nutrients available from this group?
- Protein - vegetarians who eat dairy products (or eggs) have a convenient source of protein. For those who don’t, other sources of protein include soya products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.
- Calcium - Low fat dairy foods are a good source of calcium. However, tofu enriched with calcium, fortified soya milk and fruit juices, green leafy vegetables, and nuts and sesame seeds, provide other alternatives.
- Vitamin B-12 - this vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from fortified cereals, fortified soya products, or from yeast extracts.
- Other nutrients include - vitamin D, vitamin A, riboflavin (vitamin B2), phosphorus, potassium, niacin.
What is a serving of dairy?
You should aim for 3 servings from this group each day. Opt for the lower fat versions where possible, and if having dairy alternatives take care when choosing, as some can be particularly sweet, choose the unsweetened version, if it is available. Most brands do have a slightly different taste, and therefore you should try a variety of these products until you find one, which suits your taste buds.
What does a serving look like?
- An average glass (200ml) of semi-skimmed/skimmed milk, or alternative milk
- A small pot (150g) of diet yogurt, or dairy free alternative
- A match-box sized (30g) piece of cheese
Read food labels:
Try to get into the habit of reading food labels, as this will help you to make informed, healthier food choices.
- Most cheeses are high in fat per 100g. It is not necessary to avoid cheese altogether, however you should keep a check on how much you eat and the frequency, choosing a lower fat version, where possible.
- Flavoured and malted milk products tend to contain added sugar; be aware of this, especially if you are trying to lose weight.
- Take care with dairy alternatives (milk, yoghurt, dessert), as they often have added sugar, choose the unsweetened or ‘light’ version, if available.
With such a wonderful array of alternatives available today, there’s no doubt that vegetarians and vegans can enjoy great variety in their diet, and thankfully will have no difficulties in following healthy eating guidelines, if desired.
Please don’t hesitate to contact me, or leave a comment if you have any queries.
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