Understanding Dairy-Free Diets

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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…]

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…]

Keeping a Food Diary for a Dairy-Free Diet


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…]

How to Shop for Dairy-Free Alternatives

Having a dairy-free shopping plan before you set foot in the grocery store is a smart move. If you plan ahead, you’re more likely to have on hand a variety of ingredients for fixing nutritious nondairy [more…]

How to Explain Your Dairy-Free Diet to Others

Your dairy-free diet doesn’t have to be anyone’s concern but your own, and you don’t owe anyone any explanation about your diet. It’s even possible that some people may never find out that your diet is [more…]

Finding Alternative Sources of Calcium

Finding nondairy foods that contain plenty of calcium isn’t difficult. In fact, many nondairy foods have calcium, so make sure you eat them often. Remember that horses, elephants, cows, and giraffes get [more…]

Getting Help When Giving Up Dairy Products

If you find yourself stuck at some point along the way in your transition to going dairy-free, seek out some support. You have several options, including the following: [more…]

How to Adjust Old Recipes for a Dairy-Free Diet

The dairy ingredients you’ve traditionally used — over and over again — to cook and bake with perform certain functions in recipes. Cheese adds bulk and binds ingredients together. Milk can make foods [more…]

How to Introduce Your Dairy-Free Diet to the Family

When you have a special dietary need in your family, such as when you’re trying to eliminate dairy products, family meals can be a bit more challenging. For example, when you start talking about taking [more…]

How to Help Children Avoid Dairy at School

Dairy products have always figured prominently in the national school meals program, so it might take a few extra steps to keep your kids dairy-free.

In the National School Lunch Program — our nation’s [more…]

How to Make a Dairy-Free Diet Fun for Kids

There’s a foolproof recipe for getting children to eat (and enjoy!) their dairy-free meals. The key ingredient? Fun! A hefty dose of fun can make any lifestyle change more comfortable to endure. And if [more…]

How to Adjust to Nondairy Breakfasts

You may wonder whether you can go dairy-free at breakfast. Whether you like breakfast a little or a lot, taking time to eat in the morning is a smart way to start the day. Eating breakfast — even if it’s [more…]


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