Dairy dilemma

Soya cheese:
Soya cheese is made from tofu and has a similar consistency to animal cheese, although it can be slightly rubbery. The taste may also take some getting used to but it does function well as a cheese substitute in dishes like lasagna or on pizza. Galaxy - one of the more popular brands - makes rice and veggie slices which come in mozzarella and cheddar flavours; Redwood and Soyco make rice and vegetarian parmesan cheeses.

Non-dairy ice cream:
There is a wide range of non-dairy ice cream alternatives which are quite tasty and come in a range of traditional ice cream flavours like chocolate and vanilla. Of all the tofu products available, this is the one that tastes most like the real thing. Winner's Swedish Glace is a popular brand and is available in some health food shops. Another good alternative to dairy ice cream is sorbet, which can be found in most supermarkets.

Other:
Tropicana make an orange juice which is calcium fortified and Danone manufacture calcium fortified 'Activ Water', both of which are good dairy-free sources of calcium and are available at most supermarkets.

If you need inspiration on how to convert to a dairy-free diet, take a cue from our one-day menu:

Breakfast
1 small bowl of Cornflakes, topped with a large serving (or large handful) of strawberries served with 125ml calcium-fortified soya milk
2 pieces of wholemeal toast served with two tsp strawberry jam and 2 tsp weight watcher's low-fat spread

Lunch
1 medium bowl of vegetable soup
1 large wholemeal pitta bread stuffed with humous and grated carrots
1 pot soya yoghurt

Dinner
1 grilled chicken breast. Marinate it with 1 clove garlic, crushed, 1 tbsp
teriyaki sauce and 1 tsp sesame oil for 10 minutes. Then, grill for 10 minutes under a moderate heat.
1 large bowl of young spinach leaves and swiss chard salad. Dress with 1 tbsp tofu dressing, available from your local health food shop.
1 large baked sweet potato
1 bowl of fruit salad topped with 1 pot soya yoghurt

Snacks
1 glass fruit juice
2 pieces of fruit
1 glass of calcium-fortified soya milk