How to Experiment with Your Tolerance for Dairy Products
The most practical way to figure out how much dairy you can — or can’t — tolerate is to experiment with your diet. You have various ways to experiment: [more…]
Why We Drink Milk
Drinking cow’s milk is like taking a liquid nutritional supplement. It’s a concentrated source of calcium and a rich source of protein, riboflavin, potassium, vitamin B12, and other vitamins and minerals [more…]
How to Assess Your Nutritional Needs for a Dairy-Free Diet
When living dairy-free, one way to make sure you’re getting the nutrients you need is with dietary supplements. Vitamin and mineral supplements — concentrated doses of individual nutrients — can be little [more…]
Avoid Milk Allergy Reactions by Checking Food Labels
If you are sensitive or allergic to milk protein or milk sugar (lactose) in dairy products, you may need to identify small amounts of these ingredients that sneak into your diet. Finding these dairy-based [more…]
How to Remove Dairy from Your Diet in 12 Weeks
You shouldn’t try to quit dairy overnight. Instead, take several weeks and gradually eliminate dairy products from your lifestyle. Read some books, talk to dairy-free friends, analyze your diet and begin [more…]
How to Discuss Your Nondairy Diet with Restaurant Servers
When you eat out, your waiter or waitress can help guide you away from dairy items on the menu and in the food you're interested in ordering. When you have special dietary needs — like a dairy-free lifestyle [more…]
How to Avoid Dairy Products while Traveling
You have even less control over your meals when you’re traveling than when you eat out at restaurants in familiar territory. A variety of factors can compound the challenges of getting dairy-free meals [more…]
Aging without Dairy in Your Diet
As you age, your dairy-free diet will need to meet changing requirements. For example, your metabolism declines over time. You need fewer calories to maintain the same body weight when you’re 70 as compared [more…]
How to Recognize a Vitamin D Deficiency
Your body makes your own vitamin D and uses it to regulate other bodily functions. One of those functions is to regulate your body’s calcium balance, which is necessary for proper mineralization of your [more…]
How to Get Vitamin D without Milk
In the United States, fluid cow’s milk is routinely fortified with vitamin D. Orange juice, margarine, and breakfast cereals also may be fortified. Other dairy products, including ice cream, yogurt, cheeses [more…]
How to Get Milk’s Nutrients without Dairy
Like most foods, cow’s milk is made up of a mix of nutrients. You need to get some of these nutrients from your diet whether you drink cow’s milk and eat other dairy products or you decide to go dairy-free [more…]
How to Identify the Dairy in Your Diet
For most people, drinking milk and eating dairy products have been ways of life since they were young. So making the switch to a diet without dairy may pose some challenges. First you have to be aware [more…]
How to Manage Your Calcium Intake
Including calcium-rich milk in your diet often is associated with preventing osteoporosis, but building strong bones isn’t as simple as eating lots of calcium. The science actually is much more complicated [more…]
Staying Dairy-Free at Someone Else’s Home
Eating outside the home when you’re dairy-free poses a different set of challenges than those you face at home. Eating meals at home has the distinct advantage of giving you maximum control over what you [more…]
How to Stay Dairy-Free at Restaurants
Eating out is meant to be fun, so don’t let your dairy-free diet get in the way. The key to staying dairy-free without spoiling your enjoyment when you’re eating out is to keep things in perspective and [more…]
Replacing Milk, Cheese, and Yogurt for a Dairy-Free Diet
If you’re like most people, cow’s milk, various kinds of cheese, and yogurt are the major dairy products in your home. If you want to go totally dairy-free, you need to remove all these foods from your [more…]
Replacing Butter, Spreads, and Toppings for a Dairy-Free Diet
You can find dozens of varieties of butter substitutes and margarines in supermarkets, but you need to read labels carefully to find those that contain no dairy byproducts. [more…]
How to Replace Dairy Desserts in Your Diet
Dessert is one of life’s simple pleasures. Giving up dairy doesn’t have to mean giving up dessert. You can find a variety of delicious ice cream substitutes and frozen novelties made with nondairy ingredients [more…]
How to Make a Weekly Dairy-Free Shopping List
A grocery list can help you stay organized on your dairy-free diet. If you maintain a running list of what you need — and add to it whenever you notice you’re running low on something — you stand a much [more…]
Where to Shop for Dairy-Free Products
Where you shop for nondairy products depends on your food preferences and the variety of stores in your area. Many people have favorite stores where they go to buy specific items. Sometimes, specific brands [more…]
How to Save Money on a Dairy-Free Diet
Specialty products such as nondairy cheese and soy yogurt can be expensive to buy on a regular basis — especially the organic varieties. To go dairy-free for the long run, you’d be wise to think of ways [more…]
How to Decide between Organic and Natural Nondairy Foods
Nondairy products such as soymilk, rice milk, and nondairy cheese have been regular features in natural foods stores for decades. Because the original market for these foods was rooted in the natural products [more…]
How to Cook with Nondairy Milk and Cheese
You need to know about some of the quirks associated with nondairy ingredients and how they behave in recipes as well as tips for modifying your approach to preparing recipes when you replace dairy products [more…]
How to Identify Dairy Products on Food Labels
To successfully avoid dairy products, you need to be well informed, which includes having a good understanding of what to look for and how to read food labels. Being dairy smart also means being savvy [more…]
