Upgrade your dairy-free breakfast

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If dairy is off the menu, breakfast can be a little tricky. Here’s how to build a balanced brekkie sans dairy-based milk, yoghurt and cheese.

A balanced breakfast provides the nutrients you need to kick-start your day the right way. Here’s how you can easily boost the nutrition in your brekkie bowl.

+ MORE IRON

Iron transports oxygen around your brain, organs and muscles. You’ll find it in meats, legumes, whole grains, nuts and seeds.

Add: A spoonful of nuts and/or seeds. This will also increase your intake of plant-based protein and gut-friendly fibre.

+ MORE CALCIUM

Calcium is essential for maintaining healthy bones and teeth. If you don’t eat dairy, calcium-fortified soy products are a good alternative.
Some types of tofu, nuts, seeds and fish naturally contain calcium, too.

Swap: Coconut yoghurt for soy yoghurt, and almond milk for soy milk.

+ MORE PROTEIN

Soy products, like soy yoghurt and milk, are winning dairy-free options for hunger-busting, muscle-building protein.

Swap: Coconut yoghurt for soy yoghurt, and almond milk for soy milk, to gain almost 12g of top-notch protein. By skipping the coconut yoghurt, you’ll also save almost 22g of unhealthy saturated fat.

+ MORE FRESH FRUIT

Adults are recommended to have two pieces of fruit a day, but more than half don’t meet this target, missing out on antioxidants and gut-loving fibre. Dried fruit is best not consumed daily as it is a concentrated source of sugar.

Swap: Toasted muesli made with dried fruit for untoasted fruit-free muesli. Tip: top it with fresh fruit like berries or a sliced banana.