Whether you suffer from a milk allergy or lactose intolerance, or simply choose to eliminate dairy foods from your diet, as you adjust your diet you need to bringing in alternative sources of the nutrients dairy traditionally supplies.
Food Substitution
Dairy foods are a rich source of many essential nutrients. Cow's milk, for instance, contains calcium, complete proteins and vitamin D. Use soy-, rice- or almond-based milks, creams, cheeses and yogurt in place of dairy products. This way you can still enjoy a bowl of cereal with milk and get comparable levels of the nutrients you'd received from a dairy source. Some vegetables are rich sources of calcium and the other vital nutrients supplied by dairy. One large stalk of steamed broccoli supplies you with around 11 percent of the daily recommended 1000 mg of calcium. A cup of boil soybeans meets a walloping 18 percent of your daily calcium needs and 57 percent of your daily protein needs. Some fish, such as the Atlantic herring, supply vitamin D and complete proteins. Just 28 grams of herring is enough to meet your entire vitamin D needs for the day. Use the Nutrient Research tool in Resources to find other sources of protein, calcium and vitamin D. Check with your doctor to see if you need vitamin and mineral supplements.
Avoiding Dairy
Read nutritional labels carefully, as many processed foods contain dairy ingredients. Some products are clearly labeled "dairy free." Kosher foods labeled "P" for parve and "M" for meat do not contain any dairy. Watch out for these synonyms for dairy: milk, buttermilk, whey, whey powder, cream, casein, caseinate, curds, butter, artificial butter flavor, cheese, artificial cheese flavor, lactose, lactalbumin, lactoglobulin and margarine.
When eating out, ask about the ingredients in dishes you order and how the food is prepared to ensure that it complies with your dairy-free diet.
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