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SPARK_COACH_JEN Posts: 56,465
7/3/13 7:02 A

Here's an article about non-dairy calcium sources you might find helpful:

www.sparkpeople.com/resource/nutrition_art
icles.asp?id=1061


Coach Jen

SLIMMERKIWI SparkPoints: (135,689)
Fitness Minutes: (33,050)
Posts: 21,786
7/3/13 3:50 A

When I first started on Soy Milk I couldn't stand it. It was far to rich and 'creamy' for my liking. I told a Dietitian this, and she suggested a particular brand which was (is) lighter than the others. Initially I used it on my Rolled Oats in the morning, then put a little into my (substitute) coffee, then it went into my cup of tea. I make mornay sauces, Rice Pudding and custards with it, too. I allowed myself to get used to it gradually. However, having said that, I can't STAND it as a drink on it's own!! As far as brands of yoghurt are concerned, I live in NZ so our brands are different, but I get a good quality one that has whole-grains in it too - ones like quinoa, brown rice, pearl barley and oats.

Canned Salmon and sardines are a great source of Calcium and protein. Just make sure that you eat the bones. If you make a soup or stews, include bones - chicken, or beef bones, making sure that the beef bones have been chopped by the butcher, because they will leach calcium into the cooking liquid.

Have you sought the help of a Registered Dietitian? If not, you might find it a good idea to ask your Dr for a referral to one, and take some printouts from your Nutrition Page to help her see if you are getting what and how much you need for protein, calcium, etc.

Kris

WILLOWYGIRL SparkPoints: (5,361)
Fitness Minutes: (16,538)
Posts: 103
7/3/13 3:29 A

The cottage cheeses and yoghurts (fage, kefir, greek yogurt, russian yogurt, the cheap brands like yoplait) all give me even worse symptoms than regular milk.

I've tried switching to a fake milk like soy, rice, almond, coconut etc, and I usually just end up not eating or drinking things that require them. Ive had them mold sitting there in my refrigerator waiting for me to drink them.

SLIMMERKIWI SparkPoints: (135,689)
Fitness Minutes: (33,050)
Posts: 21,786
7/3/13 3:25 A

Below is a link which may be helpful:
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=464&page=2


I use Soy Milk because I have a dairy intolerance. With all milk alternatives read the labels. Some are good sources of protein and calcium, and some aren't!

You may not want to eat much cheese, but what about cottage cheese? (very low fat) Even plain cottage cheese added into smoothies will work if you don't want a good quality plain yoghurt in there.

Kris



WILLOWYGIRL SparkPoints: (5,361)
Fitness Minutes: (16,538)
Posts: 103
7/3/13 3:11 A

I have been a vegetarian for years now (~12). I was vegan for a few months but I went back to eating dairy because I was concerned that I was not getting enough calcium. I would really like to go back to a vegan diet, but I still have that concern about calcium. I know that the recommendation is 3 cups of dairy per day regardless of weight, but I am lactose intolerant, and I am sick of spending +$4 for a carton of milk. I've tried all the yogurts, and cottage cheese etc. I don't want to eat a lot of actual cheese since I believe animal fats are harmful overall. So vegan is my favorite choice and I know there has to be a better way to get my calcium.

Does anyone know what fruits and vegetables are high in calcium? (I don't think tums are a good solution, I would prefer to have food be my source.)

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