If dairy is off the menu, breakfast can be a little tricky. Here’s how to build a balanced brekkie sans dairy-based milk, yoghurt and cheese.
A balanced breakfast provides the nutrients you need to kick-start your day the right way. Here’s how you can easily boost the nutrition in your brekkie bowl.
+ MORE IRON
Iron transports oxygen around your brain, organs and muscles. You’ll find it in meats, legumes, whole grains, nuts and seeds.
Add: A spoonful of nuts and/or seeds. This will also increase your intake of plant-based protein and gut-friendly fibre.
+ MORE CALCIUM
Calcium is essential for maintaining healthy bones and teeth. If you don’t eat dairy, calcium-fortified soy products are a good alternative.
Some types of tofu, nuts, seeds and fish naturally contain calcium, too.
Swap: Coconut yoghurt for soy yoghurt, and almond milk for soy milk.
+ MORE PROTEIN
Soy products, like soy yoghurt and milk, are winning dairy-free options for hunger-busting, muscle-building protein.
Swap: Coconut yoghurt for soy yoghurt, and almond milk for soy milk, to gain almost 12g of top-notch protein. By skipping the coconut yoghurt, you’ll also save almost 22g of unhealthy saturated fat.
+ MORE FRESH FRUIT
Adults are recommended to have two pieces of fruit a day, but more than half don’t meet this target, missing out on antioxidants and gut-loving fibre. Dried fruit is best not consumed daily as it is a concentrated source of sugar.
Swap: Toasted muesli made with dried fruit for untoasted fruit-free muesli. Tip: top it with fresh fruit like berries or a sliced banana.
+ MORE HEALTHY FATS
Nuts and seeds are filled to the brim with good fats that support a healthy heart and brain. Healthy fats are also super satiating.
Add: A tablespoon of chia seeds. Along with healthy fats, this contributes almost 5g of fibre to your daily 25 to 30g requirement.
For more advice on dairy-free eating, we recommend:
www.healthyfood.com
