We keep celebrating the Lactose Intolerance Awareness Month and this time we want to provide some tips so, if you are lactose intolerant, you can enjoy dairy with no regrets.
The answer to having lactose intolerance is not stop eating dairy. According to the National Institutes of Health (NIH), persons with lactose intolerance can manage this issue effectively by having “small amounts of milk, yogurt, hard cheeses, and reduced-lactose foods”. Remember that dairy foods have calcium and other good nutrition to help build bones and healthy bodies. For this reason, you cannot cut off dairy products completely from your diet.
If you or someone you know suffers from this, we provide you some of the answers to your questions:
How many servings of dairy can I have in a day?
If you are 9 years or older, you can have 3 daily servings of dairy. If your kids are between 4 and 8 years old, they can have 2 ½ daily servings and, for toddlers (2 to 3 years) the appropriate amount of daily servings is 2.
What is one serving of dairy?
Some of the daily servings recommended to lactose intolerant people are 8 oz. cup of milk, 8 oz. cup of yogurt, 1.5 oz. of natural cheese, or 2 oz. of processed cheese. As we mentioned above, if you are an adult you can have 3 servings.
What type of milk is better for me?
Chocolate milk is a great treat that may be easier on your stomach than regular white milk. Try drinking a small amount of milk and slowly work your way up to an amount that doesn’t upset your stomach. Remember the daily servings!
What type of cheese is better for me?
Cheddar, Colby, Monterey Jack, mozzarella and Swiss are cheeses that are more lactose intolerance friendly. Top your sandwiches and crackers with these amazing natural cheeses.
Can I eat yogurt?
Yes! Yogurt has friendly bacteria that help your body break down milk sugar. It also gives your body important nutrients such as potassium, vitamin D and protein.
What is the difference between “lactose-free” and regular dairy products?
Lactose-free are real dairy foods, just without the milk sugar (which is what produces your body to feel uncomfortable after you eat dairy foods). Also, lactose-free products give your body the same nutrition that regular dairy products provide