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HOLISTICDETOXER SparkPoints: (32,314)
Fitness Minutes: (20,400)
Posts: 2,704
10/4/11 9:53 P

I agree that it's time to turn off the meal plans and organize your own meals. Every public library has TONS of books on healthy eating, meal planning, recipes for special diets and more. You might also need to invest in some books. Obviously all vegan cookbooks will exclude dairy, but you don't have to choose a vegan book if you eat other animal products. On Amazon I found:

"Triumph of the Lentil: Soy-Free Vegan Wholefoods for all Appetites"
"Allergen-Free Baker's Handbook"
"Quick-Fix Paleo Diet Guide with Friendly Recipes in 30 Minutes or Less:Diabetes Heart Disease Paleo Diet Friendly Dairy Free Gluten Free Nut Free Soy Free Recipes" (for Kindle)
"The Yummi Cookbook: Delicious, Healthy, Affordable Meals: without Meat, Dairy, Wheat or Soy & Nut Free!"
"The Soy-Free Vegan: Gluten-Free Sugar-Free Cuisine"
"So, What Can I Eat Now?!: Living Without Dairy, Soy, Eggs, and Wheat"
"The Complete Allergy-Free Comfort Foods Cookbook: Every Recipe is Free of Gluten, Dairy, Soy, Nuts, and Eggs"

There are also blogs out there by dairy- and soy-free bloggers.


DIETITIANBECKY Posts: 26,699
10/4/11 8:20 P

If, when you "crunch the number" you find that you and your family are missing out on nutrients due to your food restriction---do schedule an appointment to see a Registered Dietitian in your area who can help with your meal planning needs. There may also be the need for some supplementation as well. You may need to create your own meal plans to meet you and your family's indiviudalized food and nutrition needs.
SP Dietitian Becky

MANIC_GEISHA Posts: 42
10/4/11 1:42 P

Becky- there are no items on the dairy sub list that I can eat. Its 99% dairy and 1% soy (which I also need to limit my intake of for my nursling's sake).

Hehehe, sorry I didn't quite need subs for all the dairy items I listed I was just attempting to exemplify the depth of my family's dairy aversion. Most people think of dairy allergy as lactose intolerance and that most foods beyond milk would be OK but we avoid dairy in all its forms. The coconut yogurt isn't available in Canada yet but I'm anxiously awaiting it's introduction. My kids have never had yogurt! Coconut all around seems to be the ideal sub for dairy in recipes but for the SP generated meal plan it doesn't quite jump out of me as the best sub.

Mock tuna salad sounds really tasty! And both my kids are nuts about chickpeas.

That is really helpful to think of replacing the call for milk with the 1/2 cup OJ and 1 oz chicken. Aside from the calorie deficit, I'm chronically low on protein and calcium at the end of the day. I was thinking for cheese avocado or nuts would be a good place to start. Time to crunch some numbers.

Edited by: MANIC_GEISHA at: 10/4/2011 (13:48)
DIETITIANBECKY Posts: 26,699
10/3/11 4:21 P

You can click on the dairy food item and a list of substitutions will pop up from which to choose...some are other dairy foods, some are not. This may give you some ideas.
SP Registered Dietitian Becky

NIRERIN Posts: 12,032
10/3/11 3:17 P

easy subs

butter -olive oil [except in baking]. if you want it more solid, pour some olive oil into a shallow container and pop in the fridge til cool and solid. spreads just like butter.

ice cream - so delicious does make coconut milk ice cream. and if you wanted to make your own, well, any nondairy milk plus a little sugar plus flavoring [like vanilla] can easily go into a plastic baggie and then the freezer, just make sure you shake or knead it so that it gets evenly done. and there is always sorbet. freeze fruit. blend fruit. enjoy.

cream - i just use milk. i don't think i've ever bought the stuff in my adult life, so i can't help you there.

milk - comes from rice, almonds, hazelnuts, hemp and probably three or four other non soy, non dairy sources. it's a one one sub for cooking. if you don't like drinking it, you can replace it with any beverage of your choosing or even blend up some of the aforementioned milks and some fruit and freeze them to have popsicles in place of milk.

cheese - look to a bean based dip to solve this. hummus is a great choice as are homemade refried beans or black bean dip. and if mayo is okay, look for mock tuna salad recipes [i hate tuna salad, but i love this stuff because it's tasty. the recipe is just for mock tuna salad, though i know no one who thinks it resembles the stuff], which is basically chickpeas, celery, mushrooms, mayo and spices - and i highly recommend adding old bay to make it even better.

yogurt- they do make coconut milk yogurt. if you don't want to do a savory dip, perhaps try a sweeter fruit. think bananas or berries, and maybe even dip them in chocolate to the tune of how many cals you need.

GOPHEROON SparkPoints: (28,136)
Fitness Minutes: (12,495)
Posts: 2,310
10/3/11 1:09 P

This is tricky, because there isn't a "no-dairy" menu alternative, as you probably know.

I would probably try something like this:
- Identify the dairy items in your weekly menu
- For each item, plan an alternative and write it down somewhere
- Every time that item appears on the menu, replace it with your planned alternative
- (base the alternatives on the nutrient ratios at first)

Example:
#1 Menu says to drink a cup of low-fat milk
#2 1 cup of milk is 13g carbs, 8g protein and 2g fats (102 calories, 29% Calcium)
#3 Replace with:
- cup OJ w/ Calcium, 13g carbs, 1g protein, 1g fats (55 calories)
- 1 oz roasted chicken breast, 0g carbs, 8g protein, 2g fats (55 calories)
- With total of 13g carbs, 9g protein and 3g fats (110 calories, 25% Calcium)

So you try to figure out matching sets to replace the common items on menu, and the more effort you put in research the more you have alternatives. The example above just happens to try and match the nutrients and add a little Calcium, but you can equally well try other alternatives. If the menu changes to include smaller/bigger amount of the said item, you just add a quantifier in front:

- Menu says drink 1.5 cups of low-fat milk
- You calculate 1.5 x 0.5 cup of OJ + 1.5 x 1oz of chicken = 0.75 cups of OJ and 1.5oz chicken

Hope this sounds like a reasonable approach; I know it may take a bit of effort but should be worth it.



Edited by: GOPHEROON at: 10/3/2011 (13:10)
MANIC_GEISHA Posts: 42
10/3/11 12:50 P

Sorry if this has been asked before and I missed it. Toddler climbing all over me as I rush to type this!

We don't do dairy in this house. It doesn't sit well with me and my kids are allergic. So no butter, ice cream, cream, milk, cheese, yogurt...well, I'm known to indulge in a bit of good cheese but my youngest is nursing so I'm waiting until she weans. I try to limit my cheese eating to 1-2 a month.

Anyway, I like using the SP generated meal plan but I have this big hole in most meals from the 100 or so calories from dairy...my calorie daily is too low at the end of the day. What would be good alternatives to include? And I can't eat soy products either as my youngest is also allergic!

I've been eating double carbs but somehow I have the feeling this isn't the best idea. For a recovering carb addict at least.

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