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Dairy-free

Dairy as a food group is an important part of any diet, and is where lots of people get many of their essential nutrients from. Removing dairy from the diet can be a challenge, as well as having potential nutritional implications. Below we have provided you with some more information on dairy-free diets and how you can reduce your risk of being deficient in some of the essential nutrients that dairy products provide.

Dairy as a food group is an important part of any diet, and is where lots of people get many of their essential nutrients from. Removing dairy from the diet can be a challenge, as well as having potential nutritional implications. Below we have provided you with some more information on dairy-free diets and how you can reduce your risk of being deficient in some of the essential nutrients that dairy products provide.

Dairy-free recipes

LEVELS OF INTOLERANCE


Levels of intolerance vary and in severe cases, lactose must be removed entirely and will need to be replaced with additional vitamin D and calcium supplements. To ensure you’re getting both vitamin D and calcium in your diet, try to include products such as cereals, margarine, and non-dairy milks, such as soya and rice milk, and make sure the milk you buy is fortified to avoid deficiencies.

CALCIUM & VITAMIN D SOURCES


Calcium can also be found in pulses, bread (by flour fortification), sesame seeds and dried fruit. Please note that the most natural way of boosting your vitamin D intake is through exposure to sunlight. Vitamin D is especially important for young children –they may need to take supplements if they’re not consuming enough through their diet – seek advice from your doctor if you’re concerned.

More dairy-free inspiration

Our dairy-free recipes exclude ingredients deemed by the NHS to be unsafe for people who are lactose intolerant, or allergic to dairy products. This category excludes recipes containing milk, yoghurt, cheese, cream, crème fraîche, butter and any other ingredients commonly containing dairy. This category does not exclude recipes containing eggs.

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