It is widely known to everyone practicing FMD to avoid the consumption of dairy products due to the fact that it impedes our desire to lose weight. The high sugar concentration found on lactose contributes more on gaining weight than losing them. However, there are unwilling dieters who are hesitant to give up milk (like caffeine). It’s because milk has long been part of their lives and a source of calcium.
How do we ensure that we’re still getting the adequate amount of calcium without having to drink milk? Are there any other alternatives?
Here are our top 5 best food sources that you can eat and are alternative sources of Calcium:
Kale contains about 300 mg of calcium that is equivalent to a cup of milk. The greatest catch is that you can eat kale in all phases, giving you an opportunity to maximize your daily intake. You can put up to 3 and 1/2 cup of raw kale in your salad recipes.
Oranges are a great source of vitamin C, but did you know that they are also a great source of calcium? A single navel orange can already give you 60 mg of calcium. You can add orange to your morning smoothie on Phase 1.
Aside from being a great source of Omega-3, salmon is also packed with this nutrient. Just a 6 oz serving of salmon can already give you 400 mg of calcium. You can eat canned salmon in Phase 3. Bonus tip: you can eat the bones too! They’re soft and edible.
Three ounce serving of sardines will give you almost 400 mg of calcium. You can eat sardines on any phase, especially on Phase 2. Eat sardines on phase 2 as your snack and you’re already halfway to your 1000 mg of your daily requirement.
5. Almond milk
Almond milk is one of our healthy dairy-free milk alternatives in the diet. The reason is because although it’s not dairy, it is packed with calcium and vitamin D that promotes healthy bone growth. Same also with raw almonds.
Note: You can also add Himalayan or Celtic salt on your foods after you cook them. These salts can also contribute in upping your daily nutrient intake.
Let us already debunk the old myth that milk is the only main source of calcium for you. There are far, healthier foods where you can get more calcium and other nutrients than milk. Always consult with your physician to know your recommended nutrient intake.