Nutrition: What if I don’t like dairy products?
updated the 17 August 2015 à 14:23Milk and yogurt are not your favourites? Here are some tips to help you achieve your daily calcium intake and a healthy diet!
The Suggested serving: 3 dairy products a day
The Challenge: 900 to 1000 mg of calcium per day
“3 Dairy products per day,” recommends NFHP . But if you do not like milk or yogurt, you still can have cheese. The following hard cheeses are richer in calcium: 40g of Cantal, Beaufort , Emmental or Cantal contains half of our daily requirement.
Processed cheese can also contribute to our calcium intake: think pasta with grated cheese, cheese in the soup, a ham and cheese sandwich or a slice of pizza. “The same goes for a quiche, a vegetable gratin and pancakes made with milk,” says Katia Tardieu, a Paris-based dietitian.
To ensure adequate intake of calcium without using dairy products, you can eat the following foods – as regularly as you can and whenever the opportunity presents itself:
– Drink mineral water rich in calcium: Saint-Antonin, Talians (596 mg/l), Hep (555 mg/l), Courmayeur (579 mg/l), Contrex (468 mg/l), Salvetat (253 mg/l).
– Eat oily fish for they contain vitamin D which optimizes calcium absorption. Particularly canned sardines, eat them once a week with their bones. Also don’t forget to take advantage of the sunny weather and get 15 to 20 minutes of sun exposure daily, to make your own vitamin D.
– Crunch a handful of almonds as a snack in the afternoon or evening.
– When it comes to fruits, choose figs and oranges.
– Eat cabbages: in a salad or stir-fried.
– To replace the milk, take soy milk or calcium-fortified rice.
(What if I do not like eating fruits and vegetables)
(What if I do not like eating fish or meat)
Mathieu Rached