The Hobart

Does your dairy-free eating cut it for calcium?

by Serena Hodge
Does your dairy-free eating cut it for calcium?

Whether it be for environmental, ethical or health reasons; many people are now opting for plant-based dairy. But how can you tell if your barista-grade almond milk cuts the mustard? Below, I share my three top tips for meeting nutritional require­ments on a dairy-free diet.

But first, let’s talk about calcium. We know it’s important, but why do we need it? Classified as an ‘essential nutrient’, calcium is a mineral our bodies can’t naturally produce, so we need to consume it through our diet. Calcium helps regulate muscle contraction, nerve transmission, blood clotting, regular heartbeat and strong bone and teeth formation.

Chronic low dietary intake of calcium results in the mineral being leached from bone stores to maintain blood calcium levels; which the body maintains within a strict range. This is how osteoporosis develops (and also explains why a blood test cannot detect calcium deficiency). The recommended daily intake of calcium for adults is 1000mg per day (this increases to 1300mg for women aged over 50, and men aged over 70).

If you only remember one thing, let it be this! Unlike cow’s milk, plant-based alternatives are not a natural source of calcium. This means they need to be nutritionally fortified during the manufac­turing process. It’s important to always check the nutrition label on plant-based milks to ensure they contain adequate levels of calcium to support good health. Opt for those that contain 300mg of calcium per serve (250ml).

Hint: So Good, Vitasoy and Pure Harvest are my top affordable picks. Same goes for plant-based cheese and yoghurt. Check out Made By Plants cheese, Vitasoy Greek yoghurt and Chobani oat yoghurt. I often recommended these to clients embarking on a plant-based diet. Prefer to make nut mylk the DIY way at home? Get some calcium carbonate powder and fortify it yourself.

A word on coconut products.

Whether it be cultured into yoghurt, used as a fat substitute in plant-based cheese, or manufactured into milk, coconut products are flooding supermar­ket shelves. They taste great and look seemingly healthy, so what’s the catch? It comes down to the saturated fat content. Saturated fat is the ‘bad’ type of fat that can raise cholesterol levels and increase risk of heart disease. It’s recommended to keep saturated fat below 3g per 100g for packaged products, although it’s not uncommon for coconut yoghurt to contain up to five times this amount!

If you consume a predominantly plant-based diet that consists of mini­mally processed foods, then I wouldn’t lose sleep over a can of coconut milk added to your weeknight curry. Just be mindful that if your diet already contains a decent smack of saturated fat from ani­mal-derived and packaged foods (think: fatty meat cuts, cheese, biscuits, cakes) an excessive intake of coconut products won’t exactly work wonders for your ticker.

Think outside the box.

If I asked you to name foods that contain calcium, what would you say? Perhaps milk, cheese, yoghurt and, umm… *crickets*. But what if I told you that non-dairy foods can also contribute to your daily calcium intake. Good sources include tahini, almonds, figs, oranges, tinned fish with bones, dark leafy greens, Wakame and blackstrap molasses. It’s important to note plant-based foods contain lower amounts of calcium, meaning it is difficult to meet daily requirements through eating these foods alone. Some plant-based foods (such as spinach and almonds) also contain oxalates, which are natural compounds that bind to calcium and reduce their absorption in the digestive tract. Calcium absorption can also be reduced by low vitamin D levels; and to a lesser extent, caffeine.

So what does all of this mean for the plant-based lovers?

Consider fortified plant-based dairy alternatives as your main dietary source of calcium. Use coconut products spar­ingly. Maximise your intake of calci­um-rich plant foods (and consume them in isolation to your daily coffee). Lastly, remember that daily sun exposure during winter is super important for maintaining healthy vitamin D levels and reaping the nutritional benefits of your (now) well-in­formed dairy-free diet.

Always consult your doctor or relevant health professional before starting any major dietary or lifestyle change. This article is not intended to provide medical or individualised dietary advice.

 For more information follow Serena on Instagram @coconut_mason or at www.coconutmason.blogspot.com.

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13 Ways to Get Your Summer Thrills in Tasmania
Make the most of the longer days this summer with adrenaline-fueled adventures and nature-rich experiences, right on your doorstep.
Arve Falls Lookout
Feeling stifled from long days of mask-wearing? Luckily, in Tasmania we are never far from somewhere beautiful to escape to on our days off – and breathe in lungfuls of restorative fresh air, mask-free.
27 Hobart Friends Get Snipping For One Off Wine
The borders were declared shut in Tasmania on the 30th of March, 2020; the first stare to do so amid the COVID- 19 pandemic and hard lockdown of Hobart followed.
Danphe Nepalese and Indian Food + Peppermint Bay Bar and Bistro
Nepalese food is a comfort in our house. Having spent much time trekking and mountain climbing in Nepal as a younger man, Nepalese food is something I always love to go back to.
That’s DR Hannah Gadsby To You
From Smithton to Netflix and the Emmys stage, Tasmanian stand up comic Hannah Gadsby has forged an unlikely path. Following on from the massive success of her shows Nanette and Douglas, Hannah brings her new show Body of Work to Hobart this month.
PODCAST: Incat founder Robert Clifford on why electric boats are the future
Robert Clifford is the founder of Incat, a Hobart company building fast ferries for the world. Always looking to future opportunities, he has identified where Hobart sits in the next wave of transportation. For more of this interview listen to The Hobart Magazine podcast.
Is Tourism Ready For More Forestry Wars?
Tasmanian forests are special. They’re home to centuries-old trees, including the tallest flowering trees on the planet, and support unique native species. Yet not everyone agrees on how these forests should be managed.
Hobart Chefs: When The Obsession Becomes Real
Tasmania’s brand as a foodie haven is cemented. But within the local hospitality industry there are those who love to use local produce...and those who are next-level obsessed with it. We spoke to a bunch of Hobart chefs who are top of the game when it comes to fostering relationships with local farmers and growers.
Did You Know Australia’s First Female Doctor Was Hobartian?
Tasmania, despite its small size and population in comparison to the mainland, has produced more than its proportionally predicted percentage of significant figures and heroes of Australian history. 
Return Travellers Adding Pressure to Hobart Housing
For all of us 2020 was a year like no other, punctuated by rapid change and plenty of new challenges. For vulnerable people in Tasmania, including people facing homelessness, those on low incomes and those facing increasingly higher rents, it was very challenging. We are seeing a growing demand for homes in Tassie from international travellers returning home, people moving for work and others seeking the lifestyle that our Apple Isle has to offer.
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March 2025

Stay up to date with everything happening at the Hobart Magazine.

Thank you to Luke Brokensha for mobilising his friends and local residents recently to host two rubbish clean ups along the Hobart Rivulet after heavy rains.
The warm weather returns...hello summer.
Need a laugh? Check out @theinspiredunemployed feed on Instagram.
Moto Vecchia Cafe in Bellerive and Czegs Cafe in Richmond have joined the Clarence City Council dementia program, creating dementia-friendly spaces for all patrons.
It’s hard to believe it’s not standard practice to have a working phone in every aged care room - shared phones make private conversations impossible and increase the risk of spreading COVID-19.
Tacks on the tracks. Mountain bikers beware of tacks being left on certain tracks on the mountain.
Just when you think your cousins are alright. NZ Opposition Leader Judith Collins took aim at Tassie during her recent (unsuccessful) campaign, calling us Australia’s “poor cousin.” She also seems worried about us nabbing tech businesses, “It’s a lovely part of the world but do you necessarily want to go there with your high- tech business? Possibly not,” she said. We beg to differ!