Nutritional Guide - Flipbook - Page 12
DAIRY
Dairy & its alternatives
Dairy and its alternatives
are usually high in
calcium, which is needed
to strengthen our bones,
but is also important for
muscle health.
Approximately 3 servings of dairy foods a
day, as part of a well-balanced diet, will
provide an adult’s daily calcium. Unless
someone is trying to gain weight, semiskimmed or low-fat versions of dairy
products should be chosen. Dairy and its
alternatives contain protein, which helps
with healing after surgery but also repairs
our body daily. The amount we need varies
depending on age, gender and other
health factors; adults over 19 years of age
typically need 700-1000mg of calcium
a day.
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Dairy alternatives made with soya, rice,
hemp, coconut and nuts, like almond
and cashew, can be suitable to include
in the diet, but only if they are fortified.
Fortified products have added nutrients
such as calcium, B12 and vitamin D, that
are present in dairy-based foods but not
naturally present in the dairy alternatives.
Fortified products like non-dairy milks and
yoghurts will have the added nutrients
included on the nutrition label and it is
important to choose these over nonfortified options. Vegan diets do not
contain B12 unless fortified options are
included; these can be dairy alternatives,
but can also include nutritional yeasts.
Supplements may sometimes be required,
but this is best advised by your Doctor or a
Registered Dietitian.
