tips for a veggie/ lactose intolerant?

Question

i have recently become vegetarian and am also lactose intolerant. does anyone have any tips on how i can replace the calcium and iron in my diet without taking supplements?

Answer 1

Eat plenty of leafy green vegetables, like spinach and kale which are packed with iron. Also, some breakfast cereals have added vitamins/minerals. Getting your vits couldn't be easier.

If you can stomach it, drink soy milk - this is lactose free and often comes with added calcium. It also comes in a variety of flavours. You can also find soy based desserts at any good health food store.

Answer 2

Almonds and tofu are also high in calcium. An easy way of getting more iron in the diet is to cook food in an iron pan - seriously. Some of the iron will leach into the food.

Answer 3

For being lactose intolerant, take Lactaid pills before eating, and you can still eat all the dairy you want. They work very well. That way you can still have milk, pizza, lasagne -and get your calcium.

Answer 4

Lactaid milk is lactose free, and Breyer's makes a vanilla ice cream which is also lactose-free. There are soy-based yogurts and dairy-free cheeses, lots of options.

Answer 5

Eat plenty of spinach leaves instead of lettuce they are soo much nicer and are full of iron... calcium you can only get from a few that i can't think of, supplements are your only answer there...

Answer 6

take spinach and other greens which are devoid of lactose.

Answer 7

You may find this website of help.

http://www.foodreactions.org/

Answer 8

mind how you eat and eat fruit get drunk then the jobs a gud one