The average American diet is missing four key nutrients: Fiber, Calcium, Vitamin D, and Potassium. Milk/milk alternatives provide three out of the four missing nutrients! But what if you cannot tolerate milk/dairy products? Consider lactose-free milks like:
-
Lactaid
-
Your local store-brand version of lactose-free milk/milk products
-
Non-dairy dried milk
-
Lactose-free shelf stable milk
-
Soy-based milk/milk products
-
Kefir
Animal and soy-based milks in particular serve as a great source of protein, the number one least consumed macronutrient in the older population. Although plant-based milks, like almond, rice, quinoa, pea, oat, coconut, hazelnut, cashew, flax and hemp, can serve as a great source of calcium and other vitamins, they do not technically count as part of the dairy group. This is because they do not otherwise have the same nutritional content in comparison to the other milk options noted above (e.g. protein, fat, vitamins, etc.). So if needing to use lactose-free products, choose from the above options first. If you find you cannot tolerate or do not like the above options, then consider plant-based milks.
Tips for using the non-animal milk products:
-
If using plant-based milks, include additional protein elsewhere in your diet to account for the protein loss and to ensure you are getting all the nutrients your body needs.
-
Soy and pea products can lead to bloating for some. Keep to single serving portions.
-
Kefir is not technically lactose-free, but contains very small amounts of lactose that many who need to be on a lactose-free diet find they often can tolerate. Keep to regular kefir (not kefir products made with plant-based milks) to ensure you get the same nutrients equivalent to milk.
-
Keep to unsweetened versions to avoid extra sugars. Add unsweetened baking cocoa, vanilla, or cinnamon for more flavor if needed.