Dairy-Free Eating Made Easy
The following article was written by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD. Please consult your healthcare provider or the Personalized Nutrition Center at Heinen’s Mayfield Village before making any changes to your diet.
Over a year ago I made the decision to take a break from all animal products just to see how I would feel, which of course meant giving up my beloved smoky sharp cheddar cheese. If I’m being honest, it wasn’t easy.
It didn’t take long for me to realize that removing dairy wasn’t enough. I needed to fill that void with healthful foods that looked, felt, and tasted like dairy. This is where the world of plant-based dairy really saved me. I share my favorite Fx™-approved products below to help make the road to dairy-free living as smooth and enjoyable as possible.
Before we go there, it’s important to understand why people choose to give up dairy in the first place.
The Decision to go Dairy Free
People choose to eat less dairy for all sorts of reasons—health, lactose intolerance, or simply wanting to feel better. Whatever the reason, adopting a dairy-free lifestyle doesn’t have to mean avoiding all the foods you love.
Thanks to a growing variety of healthful plant-based alternatives for milk, cheese, and frozen treats, making the transition has never been easier.
As you dabble in dairy-free alternatives, it’s important to be mindful of getting enough of the key nutrients typically found in dairy. That way you can enjoy all the benefits of a dairy-free diet, without compromising nutrition.
Key Nutrients Found in Dairy Products
Our calcium needs vary based on factors like age and gender, but for the average person the RDA (recommended dietary allowance) is about 1000 milligrams of calcium per day.
Calcium doesn’t act alone. It needs vitamin D to be absorbed and utilized by your body. The recommendation offered by Heinen’s Chief Medical Officer, Dr. Todd Pesek MD is 5000 IU of vitamin D3 per day as a maintenance dose.
In addition to vitamin D3, you’ll want to make sure you are getting enough vitamin K2 because it directs calcium to your bones (where it should be) and away from your arteries (where it shouldn’t be). The high-quality vitamin D3 + K2 supplements from Heinen’s or Nutritional Roots can help you achieve these recommendations.
Dairy-Free Sources of Calcium at Heinen’s
Most people probably think of cow’s milk as the best source of calcium, but I’m happy to report that you can meet your daily calcium needs quite easily through a variety of foods. Here are just a few examples of Fx™-approved foods with calcium:
Leafy Greens & Vegetables
- 1 cup cooked bok choy = 160 mg
- 1/2 cup cooked collard greens = 130 mg
- 1 cup raw kale, turnip greens, or dandelion greens = 100 mg
- 1 cup raw broccoli = 40 mg
Beans & Legumes
- 1 cup Heinen’s great northern beans or cannellini beans = 120 mg
- 1 serving Explore Cuisine edamame and mung bean pasta = 100 mg
- 1/2 cup Seapoint Farms shelled edamame = 60 mg
Nuts & Seeds
- 1/4 cup Living Intentions sprouted almonds = 70 mg
- 1 Tbsp. Heinen’s organic black chia seeds = 50 mg
Fruit
- 3 Made in Nature organic dried Smyrna figs = 40 mg
Dairy Alternatives
- 1 serving Icelandic Provisions vanilla bean oatmilk skyr yogurt = 60 mg
- 1 cup Malk almond milk = 40 mg
Protein-Forward
- 3 oz. Wild Planet anchovies = 150 mg
- 1 serving Nasoya tofu = 60 mg
Sauces and Toppings
- 1 Tbsp. Wholesome molasses = 100 mg
- 2 Tbsp. Heinen’s tahini= 50 mg
- 2 Tbsp. Heinen’s fresh ground almond butter = 85 mg
Dairy-Free Swaps at Heinen’s
As I mentioned above, it’s important to fill the dairy gap with similar dairy-free products so that you don’t feel deprived.
Check out these four surprisingly authentic plant-based cheeses at Heinen’s and these dairy-free swaps for yogurt, milk, cream, and sour cream. You won’t be disappointed!
Bonus: If you’re looking for a tasty dairy-free whipped topping for fresh strawberries, So Delicious CocoWhip is the perfect treat!
How to Spot Dairy on Food Labels
Anytime you pick up a packaged food, there’s a chance that it may contain dairy. Besides milk, butter, cheese, cream, and yogurt, keep an eye out for these additional milk ingredients if you’re trying to maintain a dairy-free lifestyle.
- Acidophilus
- Casein
- Caseinate
- Curds
- Ghee
- Half & Half
- Lactose
- Lactulose
- Natural butter flavor
- Nougat
- Paneer
- Whey
- Whipped topping
Key Takeaway
Whether you’re fully committed to a dairy-free lifestyle or simply looking to make a few simple swaps to your daily diet, there are many ways for you to satisfy your dairy desires in a more healthful way with the wide variety of dairy-free alternatives at Heinen’s. I think you will be pleasantly surprised at how easy and enjoyable it can be.
