Are you lactose intolerant, have a milk allergy, want to be free from consumption of dairy products, or want to become a vegetarian who believes that eating animal meat or animal products is not allowed? Whether you decide to eliminate dairy products from your diet for ethical, dietary or other reasons, you'll need to learn what foods are made from dairy products (there's more than you might think) to know what foods to avoid so you can stay away from them. can find alternative products that are rich in calcium such as dairy products.
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Method 1 of 2: Avoiding Dairy-Based Foods
Step 1. Read labels when buying food
Avoiding dairy products is not as easy as quitting milk. Dairy products are used in a variety of dishes to create a delicious taste. Therefore, you should read food labels. Most foods that contain dairy products usually include milk as one of the flavoring ingredients. The FDA requires milk to be listed under an allergy warning. If milk is not on the ingredients list, it means the food is safe for you to consume.
You should avoid casein and lactose (whey) as well. Both of these flavoring ingredients are beef-derived products and can be found in a variety of dishes. You can find lactose used in a wide variety of products, from muscle building supplements to canned chicken
Step 2. Avoid dairy and cream based foods and drinks
This is usually the most difficult category to leave because we are conditioned to enjoy milk with a variety of foods until it has become our daily habit. Here are the most common foods and drinks made from milk or cream:
- Milk (fat, 50/50, nonfat, sweetened condensed)
- Thick whipped cream
- Milk pudding
- Coffee cream
- Creamy sauces and soups
- Ice cream, gelato and sherbet (dairy-free sorbet)
- Yogurt
- Mayonnaise, mustard and other condiments
- Dairy-free coffee cream. Casein is an animal by-product, so it cannot be eaten by vegetarians.
Step 3. Get rid of butter and margarine that contain lactose, casein, and lactose
If butter or margarine is used to make other products, the manufacturer must list the ingredients on the product label. Butter is milk that has been processed and processed.
- Some nutrition experts say that butter is the least dangerous dairy product for those who are allergic to dairy products or have problems digesting lactose. Most people who suffer from this disorder have problems with the protein contained in milk. Humans are destined to survive on breast milk, not the milk of other mammals, some argue. Since butter contains 80% to 82% fat and very little protein, patients who have problems with dairy products tend to have no problems.
- For vegetarians, there are many margarines that are not made from cow's milk.
Step 4. Don't eat cheese
Cheese in any form is a dairy product. Of course you have to throw the sheet cheese on your sandwich. Main dishes such as pizza, burritos, tacos and casseroles contain cheese. Don't eat the cheese-based dip for potato chips either. If you're at a restaurant, make sure you ask if the menu contains cheese or not. Aged cheeses usually contain less lactose, while soft, over-processed cheeses contain more lactose. Cheese sprinkles also contain a lot of lactose.
Step 5. Be careful with baked products
Most pastries contain dairy products. Unfortunately, this includes cakes, muffins, and donuts, unless they are made from soybeans, rice, or yeast.
Some types of bread are made from monoglycerides and diglycerides or lecithin. Both are products that can be consumed by vegetarians and do not contain milk flavoring ingredients. Generally, this type of bread will be marked as a vegetarian product
Method 2 of 2: Finding Alternative Products
Step 1. Find a substitute for dairy products
Milk, cheese, and ice cream made from soybeans, rice, almonds, yeast, and oatmeal, whether fortified or not, are great alternatives to dairy products. Many shops can now cater to the needs of vegetarian diners, so these products can be found easily and cheaply.
- Use soy milk for recipes that use cow's milk. The protein content in soy milk is almost the same as the protein content in cow's milk. Use milk made from nuts (like cashews and almonds) for a lighter yogurt alternative. Also try yeast milk for dishes using cheese. Yeast products provide a chewy texture, similar to cheese in general.
- Sunflower milk is an alternative product that is on the rise as well, but it hasn't flooded the market like other alternative products.
Step 2. Use dairy-free butter
There are many ways to replace butter in your diet. You can buy some forms of dairy-free margarine in supermarkets. Olive oil can be used to grease pans and pans instead of butter. Some inventive chefs even mash apples into a puree for cooking. Apple puree and coconut oil used in cooking are sweeter than butter and can reduce the amount of sugar you use when making cookies and other dairy-free cookies.
If you are lactose intolerant but still want to eat butter, try making ghee, which is casein or lactose-free processed butter
Step 3. Buy ice cream that is not made from cow's milk
There are various types of ice cream that are not made from cow's milk, but from soybeans, rice, and yeast. The taste and shape also varies. You can also buy popsicles and ice cream boxes that are not made from cow's milk. Usually this type of ice cream is made from soybeans, rice, and coconut milk. This type of product also usually avoids the use of flavoring ingredients that require dairy products in its manufacture, such as chocolate milk. Instead, you can find ice cream with nuts and fruit flavors.
Step 4. Buy yogurt that is not made from cow's milk
Most vegetarians or at least people who don't eat dairy products admit that they miss yogurt. The fatty and creamy taste of yogurt is hard to replace with non-dairy products. Like ice cream, you can buy yogurt made from soybeans and rice. More importantly, it tastes good. Most of these products are rich in vitamins B and E, fiber, potassium, and antioxidants.
Step 5. Buy cheese that is not made from cow's milk
Because cheese is used in a variety of forms in different diets, such as chopped, sprinkled, and melted, you'll need to find an alternative that suits your taste. To replace parmesan cheese in salads and pasta, try using nutritious yeast, which is rich in B vitamins and tastes great. Chopped smoked silken tofu has a similar texture to mozzarella and provolone cheese. Silken tofu goes well with sandwiches, biscuits, or on its own.
- Soybean, rice and flax-based cheeses are available in a variety of flavors such as cheddar, cheddar-jack, mozzarella, and provolone. Be careful when eating this type of cheese. Even vegetarian cheeses may contain dairy products, which are usually in the form of casein. Sheep and goat's milk cheeses are generally safe for people with mild lactose intolerance.
- Some people who are trying tofu for the first time say that it is tasteless and a little tough. Like most foods, the taste of silken tofu depends on how it is prepared. Taste silken tofu from various restaurants or in different ways of serving. You'll love silken tofu if you try it.
Step 6. Make sure you consume enough calcium
Dairy products are the main source of calcium for most people. We need calcium for healthy bones and teeth. Calcium is also closely linked to healthy muscles and nerve cells. Fortunately, calcium-fortified nuts and nut milks offer the same key nutrients as cow's milk. You can also buy calcium-fortified foods such as green leafy vegetables (kale, bok choi, mustard greens, broccoli), sardines, and almonds.
