The world of Tzu Chi May-June 2022 (Vol.141)

TZU CHI 141 51 Ng Hui Ling A nutritionist with a Bachelor’s degree in Nutrition and a Master’s degree in Sports Science. She had served with the Singapore Heart Foundation before becoming a self-employed dietary consultant to vegetarians, and a contributor to a health magazine. with plain oat milk, and add bananas to make a smoothie, a unique flavour I love. Having said that, this brand of plain oat milk I like, is not fortified with calcium, so I understand that it brings negligible calcium intake to the body. As a long-term vegetarian, I am aware and proactively consume key nutrients the body needs—calcium and protein—from other plant-based options. There are plentiful choices of calcium- fortified plant-based milk on the market. For some, 100 ml of oat milk can provide about 100 mg of calcium. Readers may read the nutrition label on the packaging before purchasing, to choose one with higher nutritional content for themselves and their families. When I buy plant-based milk, I will not be attracted only by the fine packaging, but I also pay attention to the ingredient list on the food label. We all are unique and so is our body’s need for nutrients. We choose the most suitable food for ourselves according to our individual needs. For example, pure almond milk from the same brand might have different contents. In order to provide a smooth texture, vegetable oil is added into the almond milk during the production process and advertised as “Extra Creamy”. This makes its fat content higher than that of an original almond milk. Thus, readers who are trying to lose weight or restrict calorie intake should take note of this. For people who are watching their blood sugar, extra care should be taken when choosing plant-based milk. Grain milk, such as oat milk and rice milk, have higher carbohydrate content than nut milk, and therefore should be consumed in moderation. As for the elderly or children who are long- time vegetarians, high-calcium soy milk can better meet their protein and calcium needs compared to other plant-based milks. Children in primary school, who are still developing biologically, can drink plant- based milk, but we must read the food labels and choose one that is rich in protein and calcium. Some parents do not realize that their task is to choose the right plant-based milk for their children, and not whether to give them cow’s milk or plant-based milk. To me, growing kids on a vegan diet need adequate protein, fat, calcium, Vitamin B12 and other nutrients. Hence, any milk that provides these important nutrients a child needs is an appropriate choice.