|
I'm trying to figure out how to get enough nutrients without dairy since I'm becoming lactose intolerant. I'm just going to copy and paste here
Calcium, Dairy-Free Foods
Bone broth adds ample minerals to the diet. Bones are chalk full of calcium. Making broth from those bones releases it.
Egg shells – Dry them and pulverize them, or add them to your soup.
Vitamin D aids in the absorption of calcium. You can get this from sunshine and cod liver oil.
Leafy greens:
Spinach, cooked – ½ cup, 125 mg
Bok Choy – ½ cup, 80 mg
Kale, cooked – ½ cup, 80 mg
Collard greens – ½ cup, 175 mg
Canned salmon with bones – 3 oz, 180mg
I have found that some canned salmon is toxic in some way. I can smell it in my pee. Raincoast salmon does not do this while the Whole Foods brand, which is a lot cheaper, does.
Nuts
Almonds – 1oz, 75mg
Brazil – 1 oz, 45mg
Macadamia – 1oz, 23mg
Oysters – 3oz, 80mg
Herbs and spices have lots of calcium – use liberally with meals.
Molasses – 1 tbsp, 40mg
Orange – 1 Large Florida, 64mg
Eggs – 2 eggs, 50mg
Diet Calendar Entry for 17 June 2016:
|
1020 kcal
|
Fat: 16.29g | Prot: 43.68g | Carb: 89.39g.
Breakfast: Whole Milk, Milk (Nonfat). Lunch: Pears, California Citris Salad. more...
|
|