Dairy elimination diet--What about getting calcium?

[lkmiscnet]

I have been considering doing a dairy elimination diet to see if that might help my 8.5 mo old DS, who might have a sensitivity. I am a vegetarian though, and eat LOTS of yogurt, cheeses, and whey protein powder which helps both with my protein and calcium intake, which are otherwise probably low. I know you can get calcium from green leafy vegetables, but this time of year, I don't have that craving, and I would have to eat more than I could handle to match what I get from the other dairy based foods.

I do take a calcium supplement, but it's healthier to get it from actual food than a pill.

How do you ensure you are getting an appropriate amount of calcium, particulary when you BF, if you eliminate dairy?

[somegirl99]

Hi, you might also want to try posting up in the Vegetarian/Vegan board.

Good dietary sources of calcium include fortified non-dairy milks, tofu made with calcium (not nigari tofu), greens (which include kale, collard greens, broccoli, okra, bok choy, turnip greens), figs, almonds, sesame tahini, blackstrap molasses, legumes (particularly black beans, navy beans, soybeans, garbanzo beans, pinto beans), fortified cereals, and fortified orange juice.

Make sure you get enough vitamin D (sunlight, fortified non-dairy milks, fortified cereals) to help with absorption. Avoid too much sodium as that can affect your calcium.

Good luck!

[littlegreenlady]

I recommend Nettles. They are full of so very many goodies! I started making infusions with the dried herb when I was pregnant. It may take a while to get used to the taste, but at first you can try making it with mint to help the flavor. I don't do that anymore because it tastes just fine on it's own now.

[kismetbaby]

I agree with the above suggestions and just wanted to add (as a EBFing veg myself) that although it seems by the numbers that non-diary sources have more calcium than things like green leafy veg, the body actually uses the calcium from veg sources more effectively. So you can certainly get plenty of calcium from a vegan diet! But if you are worried you can also find a good quality cal-mag supplement.

As for protein, soy is great, but so are beans, quinoa & eggs if you eat them.

[sonyam]

EBF 95% veg here (eat fish approx 1xweek) with an 8 mo who has a milk soy protein intolerance. Is your baby also reacting to soy? Mine definitly was and that is what I have found most difficult to eliminate from my diet - everything seems to have soy in it - even some almond milks.

If you aren't craving greens right now you can 'hide' them in your foods by throwing them in stews, soups, sauces or smoothies.

If you are looking into vitamins for calcium double check the ingredients - many contain sources of dairy from lactose, whey, caseins, etc.
Ddrops is a great source for Vitamin D - no dairy or soy and one dose is 1 drop.
Don't forget to ensure you are also getting enough iron and B12 .