If you are lactose intolerant, you will have to alter your diet food menu to include some key foods that will allow you to get the recommended daily dose of calcium without eating dairy. Lactose intolerance is easily manageable by simply avoiding dairy products. However, some people who are lactose intolerant may be able to consume small amounts of dairy without experiencing any symptoms. A registered dietician can help you plan some strategies to manage your lactose intolerance.
Lactose Intolerant Diet Tips
If you have a small tolerance for dairy, you may want to try eating foods containing lactose in small portions. Try hard cheese low in lactose like cheddar and substitute lactose-reduced dairy products. Another option is to take lactose enzyme tablets before eating or with dairy products.
Eating Calcium-Rich Foods
It is important to get your daily value of calcium when dieting so that you keep your teeth and bones strong and prevent complications like osteoporosis as you age. If you cannot eat any dairy products, try including some calcium-rich foods in your diet every day. These include:
- canned salmon with bones
- calcium fortified breads
If you still cannot reach the recommended 3 servings of calcium-rich products, consider taking a supplement to ensure you get your calcium requirement in. Speak with a dietician to help you outline a plan that will ensure that you maintain your nutritional intake while dieting and in your daily life.