Dairy-Free Diet Guidelines
DAIRY-FREE RESOURCES
Visit the Government of Canada’s Recall and Safety Alerts site to check their searchable database if a food item you tend to purchase has been recalled. At times vegan certified foods may contain dairy, which may or may not be listed on their packaging, in which a recall should be issued.
The Canadian Food Inspection Agency is a good resource to use if you need to report a potential allergic reaction to a food.
GENERAL GUIDELINES
This information is for educational purposes only. It does not constitute medical advice. Work with a qualified healthcare provider to decide which ones are important right now for your health and manageable, and which ones may be reserved for later. A consultation is recommended since your healthcare provider will also be able to adjust these suggestions specific for your needs and after a thorough assessment, as these suggestions are not a replacement for diagnosis or treatment.
Foods that contain cow’s milk protein: AVOID/ELIMINATE ALTOGETHER
o Cow OR Goat milk - Whole, 2%, skim, or buttermilk – even if it’s lactose free.
o Milk chocolate or any other prepared foods/treats with “milk ingredients” on their label
o Yogurt
o Ice cream and gelato
o Kefir
o Sour cream
o Condensed milk or evaporated milk
o Cream
o Whipped cream
o Cottage cheese
o Pudding (often contains milk)
o Whey powder
o Casein powder
o Curds
o Butter
o Clarified butter
o Lactose (can have traces of it)
o Lactalbumin
Foods that may contain cow’s milk protein: CHECK LABELS OR ASSUME THERE IS DAIRY
o Commercially prepared meats (meat balls, patties, cured meats)
o Scalloped or creamed vegetables
o Soups
o Candies (not just chocolate!)
o Gravies
o Breads
o Buns (hamburger, hot dog)
o Smoothies
o Bubble tea
o Cakes
o Cookies
o Baked goods in general
o Salad dressings
o Foods sauteed or fried in butter or margarine
Alternatives to cow and goat milk dairy (again, still check labels)
High in calcium:
o Almond milk
o Oat milk (if tolerated, as can cross react for some with Celiac disease)
o Broccoli
o Spinach, kale, arugula
o Bok choy
o Oranges
o Calcium fortified orange juice
o Sweet potatoes
o Butternut squash
o Dried figs
o Sesame seeds (and tahini)
o White beans
o Pine nuts
o Almonds
o Chia seeds
o Canned salmon with bones
o Okra
Other:
o Look for prepackaged products, sauces, dips, gravies, etc. with “dairy free” on the label. You will also want to look at the ingredients list and look for any of the above ingredients (last page) because many times the “May Contain: Dairy” is missed especially on imported foods
o Use extra virgin olive oil and avocado oil instead of butter, it wont offer more calcium but are better for your heart health and dairy-free options (again, always check packaging).
Recommended Dietary Allowance (RDA) by age:
Birth to 6 months – 200 mg (breastfed) or 350 mg (formula fed)
6 to 12 months – 270 mg
1-3 years – 700 mg
4-8 years – 1000 mg
9-18 years – 1300 mg
Females 19-50 years – 1000 mg
Females 51+ years – 1200 mg
Pregnancy – 1000 mg
Lactation – 1000 mg
Males 19-70 years – 1000 mg
Males 71+ years – 1200 mg
For reference:
8 oz./1 cup milk – 300 mg
8 oz./1 cup oat milk – 300 mg (fortified)
1 cup yogurt – 300 mg
1.5 oz. cheese – 300 mg