RATING: 5 out of 10

User's comments:
I suffer from food allergies and/or food intolerances, e.g. lactose intolerance. So, for breakfast, I have 2-3 slices of wheat-free and yeast-free rye bread with jam suitable for diabetics, or scrambled egg with tomato.

Advertisement

I have run out of ideas for breakfast as I am not allowed to have wheat, dairy or sugar in my diet.

Expert's comments:
To achieve variety in your diet when dealing with food allergies or intolerances can be difficult. Please ensure that you have consulted an accredited allergist to obtain the correct diagnosis as to which foods or components you are actually reacting to as this could have major practical implications.

Following from what you have told me and looking at your current intake, your calcium intake seems very limited. If you have a lactose intolerance, you should be able to tolerate yoghurt, hard cheese and small amounts of long-life milk (approximately 1 cup) as these all have minimal to no lactose.

If you have a confirmed cow’s milk allergy, then you need to consider a milk substitute such as soya milk (also soya yoghurt), rice or oat milk. The calcium content of soya milk is better than the other two options.

If you're not consuming at least 1-2 cups of a calcium-enriched milk substitute and yoghurt (such as soya) daily, then a calcium supplement is necessary. Choose one that provides at least 300-400mg elemental calcium per tablet and contains vitamin D and magnesium. Your calcium requirements are approximately 1000mg per day.

Other wheat-free and dairy-free options for breakfast could include:

• Mealie meal, maltabella and oats porridge with a cow’s milk substitute (soya, rice or oat milk) and chopped banana or mixed berries.
• Wheat and milk-free cereals served with one of the cow’s milk substitutes or soya yoghurt and fruit could include puffed rice cereal, e.g. Entice puffed rice muesli, Rice Crispies; Cornflakes, the Jungle muesli range, Oatsoeasy, Pronutro (original and banana flavour) or O-tees.
• A smoothie made with ˝ a cup of oats, a handful of nuts, e.g. almonds, raisins, at least two different fruits, soya milk and yoghurt, rice or oat milk.
• Soya yoghurt, fruit and a slice of 100% rye toast with fish paste or peanut butter.
• 1-2 slices of 100% rye toast with peanut, nut or soy nut butter, fish paste, honey, jam, avocado or egg (scrambled, boiled or poached).

Rate this article Poor 1 2 3 4 5 Excellent

JOBS

Senior Secretary Gauteng - North/Sandton Infrastructure Resource Gauteng - Johannesburg Management Accountant R450,000-500,000 Per Annum Cost To Company Gauteng - Johannesburg Financial Manager R350,000-400,000 Per Annum Cost To Company Gauteng - Johannesburg Financial and Project Accountant R300,000-360,000 Per Annum Cost To Company Gauteng - Johannesburg Financial Accountant R380,000-420,000 Per Annum Cost To Company Gauteng - Johannesburg SSIS Business Intelligence Specialists (SSIS; SSAS) R350,000-500,000 Per Annum Cost To Company Gauteng - North/Sandton Financial Accountant R350,000-450,000 Per Annum Cost To Company Gauteng - South Find more jobs Register your CV Post a job