Part 2: Choose Your Fuel

Dairy Alternatives

Many people avoid lactose-containing milk due to an intolerance or preference. Lactose is the sugar in milk that causes digestive problems if you are lactose intolerant. You can obtain many of the nutrients found in milk by eating or drinking lactose-free dairy or fortified dairy alternatives.

Tips for Reducing Problems with Lactose

You may be able to consume dairy by having it a different way.

•  Choose smaller servings of dairy at each meal or snack.

•  Consume dairy with other foods to slow the digestive process.

•  Experiment with different dairy products. You may have problems with milk, but are okay with cultured milk products like yogurt.

•  Take lactase enzyme tablets or drops to help you digest the lactose.

Dairy alternatives include soy milk, almond milk, rice milk, cashew milk, oat milk, and coconut milk. These milks and products made with them (like yogurt) count toward your daily needs if they are fortified with calcium.

Calcium

Calcium is needed for strong bones and teeth. It is also needed for your:

•  Heart to beat

•  Nerves to react

•  Blood to clot

•  Muscles to flex

•  Body cells to stick together

If you cannot tolerate dairy, you can also obtain calcium from these foods:

•  Calcium-fortified juices, cereals, and breads

•  Tofu, tempeh, and other fortified soy products

•  Small bones in canned fish (sardines, salmon with bones)

•  Leafy greens (collard and turnip greens, kale, bok choy)

Calcium-fortified foods and beverages may not provide the other nutrients found in dairy products. Try to fulfill your dairy group needs from dairy most of the time.