FOOD FOR YOU
GUIDE TO EXCLUDING COW PRODUCTS
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NOT ALLOWED |
ALLOWED |
| CHEESE | |
| All cheese made from cow's milk including cottage cheese, cream cheese, cheese spreads. | Goat's cheese, Sheep's cheese, Soya cheese. |
| MILK PRODUCTS | |
| Condensed, evaporated, powdered milks, malted, UHT or buttermilk. Cream, butter, margarines, yogurt, fromage frais, créme fraîche. White sauces, Béchamel sauce, butter sauces. Batters, including foods coated with batter, pancakes. Creamed foods. Chowders, curds. Custard, rice pudding and similar desserts, ice-cream, chocolate, instant desserts. | Goat's milk, Sheep's milk, Rice milk, Soya milk, Oat milk, Coconut milk, Almond milk and other nut milks, fruit juices. Dairy-free margarine (Pure), Goat's yogurt, Sheep's yogurt, Soya yogurt. Soya ice-cream, Soya desserts, dairy-free chocolate, Soya chocolate. |
| BEEF | |
| Beef steaks, beef burgers, sausages, meat loaf, paté etc, beef suet. | Lamb, organic pork and chicken, game, duck, fish. |
| HIDDEN SOURCES OF COW PRODUCTS | |
| Many ready made foods, read labels carefully | Vegan and dairy free alternatives available in supermarkets and health food shops. |
| Most margarines, read labels carefully | Margarines containing no dairy produce or those suitable for vegans. |
| Cakes, pastries, buns, doughnuts, biscuits, scones, waffles, egg custards, flans. | Homemade using milk substitutes or dairy free alternatives. |
| Medicines and Vitamin and Mineral supplements containing lactose as a filler. | Buy dairy free supplements but don't stop any drugs without discussing with your doctor. |
| Some breads may contain milk. | |
| LABELLING | |
| Look out for 'casein', 'caseinate', 'curd', 'lactalbumin', 'lactose', 'lactoglobulin', 'whey', 'whey powder', 'hydrolysed casein lactose. | |
| ALTERNATIVE SOURCES OF CALCIUM | |
| It is easy to obtain high quantities of calcium from
foods other than dairy products if the diet is rich in the following food
types: Whole grain cereals, especially oats. Fish, particularly plaice. Tinned sardines are excellent if the bones are eaten as well. Seafood, especially prawns. Eggs. Leafy vegetables such as kale and spinach are very high in calcium and other vegetables such as broccoli, celery, mustard and cress, beetroot and turnips all contribute good levels. Fruits and legumes contain reasonable amounts. Nuts, especially almonds. Soya milk isn't a high calcium food but extra calcium is often added. The young/elderly should choose this form of the milk. If you decide to take a calcium supplement, the citrate form is best and the supplement should also preferably contain magnesium as these two minerals work together. |
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