Dairy free diet
DEFINITION
The aim of the Dairy-Free Diet is to eliminate major and minor
sources of dairy foods and their derivatives in order to prevent
symptoms of the food intolerance or allergy from occurring.
sources of dairy foods and their derivatives in order to prevent
symptoms of the food intolerance or allergy from occurring.
DESCRIPTION
Any suspected food intolerance or allergy should be diagnosed
and assessed by a qualified Health Professional before an
elimination diet is tried. A dairy intolerance or allergy is often
implicated in eczema, sinusitis, rhinitis, headache, migraine,
asthma and digestive disturbances. For lactose intolerance, see the
Lactose Intolerance Diet on the Healthpoint.
and assessed by a qualified Health Professional before an
elimination diet is tried. A dairy intolerance or allergy is often
implicated in eczema, sinusitis, rhinitis, headache, migraine,
asthma and digestive disturbances. For lactose intolerance, see the
Lactose Intolerance Diet on the Healthpoint.
DIET SHOULD BE ADEQUATE IN
Calcium. The following non-dairy foods are good sources of
calcium:
calcium:
1. Soy products. Use soy milk (fortified with calcium),
soy-based yoghurts and tofu ice-cream.
soy-based yoghurts and tofu ice-cream.
2. Fish with soft, edible bones such as sardines,
herrings and tinned salmon.
herrings and tinned salmon.
3. Green vegetables such as Chinese greens, kale and
broccoli.
broccoli.
4. Almonds, brazil nuts, sunflower and sesame
seeds.
seeds.
5. Baked beans.
6. Calcium-fortified cereals and bread (check
labels).
labels).
DIET SHOULD ELIMINATE
- Dairy (animal) milk in all forms – whole, skim/skimmed,
modified milk, evaporated and condensed milk, milk powder, non-fat
milk solids, whey, buttermilk. - Cream, ice-cream, yoghurt, custard, dairy desserts, mousses,
cheesecakes, milk chocolate. - Cheese, cottage cheese, ricotta cheese, cream cheese, cheese
spreads, cheese slices, cheese-flavoured snack foods, milk-based
sauces, mornays. - Butter and margarine (small amounts of milk protein).
NOTE: Check all food labels for ingredients derived from animal’s
milk such as whey, non-fat milk solids, casein, caseinate. Some
people may be able to tolerate goat’s milk but often this contains
the same allergenic proteins as cow’s milk.
milk such as whey, non-fat milk solids, casein, caseinate. Some
people may be able to tolerate goat’s milk but often this contains
the same allergenic proteins as cow’s milk.
SAMPLE MEAL PLAN
The following diet has been suggested for this
condition.
condition.
BREAKFAST
- 1/2- 1cup bran cereal or muesli (no yoghurt coated dried fruit)
with soy milk or 2-4 slices wholemeal toast or crumpets with baked
beans or tinned sardines. - One piece fresh fruit.
- Tea, coffee or herbal tea with soy milk.
MORNING TEA
1. Fresh fruit salad with soy yoghurt
2. Cup of tea or coffee, black or with soy milk.
LUNCH
1. 2-4 slices wholemeal bread or 1-2 bread rolls.
2. 1-2 slices lean ham or turkey meat or 30-60g tinned
salmon or tuna or curried egg.
salmon or tuna or curried egg.
3. Plenty of salad vegetables.
4. One piece fresh fruit.
5. Tea, coffee or herbal tea with soy milk.
AFTERNOON TEA
1. 1-2 slices low fat fruit cake or date loaf.
2. 1 glass of calcium-fortified fruit juice.
DINNER
- 120-150g lean beef, lamb, pork, diet mince or chicken or
240-300g grilled or poached fish or 2-3 soybean patties or
vegetarian sausage (check label) Low fat flavourings. - 1-2 jacket potatoes or 1-1 1/2cups rice or pasta.
- Stir-fried vegetables (Chinese greens, tofu, carrots and
broccoli) or salad. - Stewed fruit with soy milk custard or tofu ice-cream. Tea,
coffee or herbal tea with soy milk.
REMEMBER
- Avoid all sources of animal’s milk. Read food labels for minor
ingredients which are derived from animal’s milk. - Substitute fortified soy milk and soy-based products.