The need for a dairy-free lifestyle has become more apparent in recent years due to increased awareness of how unhealthy saturated fat is in general and dairy products in particular. There are thousands of people across the world who have literally fallen ill because of drinking milk and other dairy-based products on a daily basis. So what’s the solution? A dairy-free diet that’s truly healthy and one that doesn’t sacrifice taste and nutrition.
The fact of the matter is that a dairy-free lifestyle can be created by simply cutting out dairy products from your diet. Not to say that you’ll miss all of those delicious dairy treats that you enjoy; just know that you’ll be getting your nutrition and vitamins from a much wider variety of foods. And to add to that, the range of delicious dairy-free recipes that you’ll find online and in cookbooks means that you can continue enjoying creamy dairy-based recipes without any guilt whatsoever!
Dairy-free snacks can be a great way to introduce healthy, plant-based alternatives into your child’s diet. A dairy-free lifestyle is not only healthier for you but also more humane than the traditional milk and cheese industry. For those with lactose intolerance or other food allergies, it may be best to avoid these types of products. Luckily there are many delicious substitutes that will make everyone happy.1
What is a Dairy Free Diet?
What is a dairy-free diet? A dairy-free diet is a diet with no dairy products in it. That means dairy products like milk, cheese, cream, and yogurt. It also means not only no dairy or eggs as well. However, if you’re really grocery shopping for ingredients or foods that fit into a diet or specific dietary preference, it’s important to know the difference first.
Many people say they need dairy in their diet to be healthy and live a normal life. That may be true for many people but it doesn’t have to be the only thing you need in order to be healthy and full. In today’s world there are plenty of other great foods that can help you with weight loss and bloating relief.
Many people who say they need dairy products to stay healthy don’t realize they are also avoiding a host of other nutritious foods which are also good for them. This is why it’s important to learn what you are really eating when you go dairy-free. You should know what foods contain dairy products and which ones do not. For instance many beans and legumes (such as lentils and Lima beans) are gluten-free and will not cause an allergy in those suffering from lactose intolerance. It’s also important to realize that while many dairy free products and diets are hyping to be effective at clearing you of allergy symptoms, they actually do nothing for bloating relief and can even cause more problems by causing you to crave unhealthy food!
The Benefits of a Dairy Free Diet
By cutting out dairy products from the diet, you are essentially increasing your daily calcium intake by over fifty percent! Now, that’s a big step, but when you think about it, the benefits of a dairy-free diet are even better.
The next benefits of a dairy-free diet are things like brain development and mental acuity. Dairy proteins contain important amino acids, which have been shown to support good health overall. The health benefits of a dairy free diet go way beyond just helping your kids grow better. Studies have also shown that dairy products help reduce cholesterol levels and reduce the risk of heart disease.2
Of course, the biggest benefits of a dairy-free diet are the weight loss benefits. It’s been established that dairy products can help you lose weight because they induce a feeling of satiety, or fullness. When you have a full feeling, it naturally leads to eating less and feeling full, which leads to weight loss.3
Don’t think that you have to follow this diet forever. Like anything else, it’s only a diet for so long. Ideally, you should make this a permanent lifestyle change. This is probably going to be hard at first, but as you stick to it, you will reap the benefits of this healthy lifestyle. In the mean time, enjoy the benefits of eating healthy, guilt-free snacks like yogurt and cottage cheese. They’ll keep you from craving those high fat, high sugar, high-carb junk foods.
Handling Lactose Intolerance For Kids
If you are lactose intolerant then it means that your body can’t digest lactose, which is the main sugar in dairy products like dairy cream or milk. Lactose intolerance affects about 68% of the population worldwide, and the symptoms can be extremely uncomfortable to deal with.4 Most of the time, a lactose-intolerant person will experience bloating, diarrhea and cramping. If you have existing dairy allergies, lactose intolerance can bring out those allergies even more strongly.5
If you’ve been diagnosed with lactose intolerance, it’s important to know that there are treatment options available. There are also prescription and over-the-counter medications that can help reduce lactose intolerance symptoms, but these are best used in conjunction with another form of treatment, such as an allergy shot or preventative allergy medication.6 It’s possible for adults to develop a form of lactose intolerance, so it’s very important to know which lactose intolerance symptoms to look for. It’s also important to be tested to make sure that your intolerance isn’t related to something else, so you can determine whether or not the medication you’re taking is working as it should. Testing can also let you know whether or not you need to change your diet or give up dairy products altogether.7
Although kids might seem like they’re having the most difficult time dealing with lactose intolerance, the truth is that most foods don’t cause any symptoms in most people. However, it’s important to watch out for signs that your child is intolerant, as this could signal a serious issue with their digestive system that needs to be addressed right away. If you suspect that your child may have lactose intolerance, talk to their pediatrician about starting an evaluation for the condition.
Dairy-Free Snacks for Kids
Kids are always hungry, and if your family is dairy-free like mine then you know that finding snacks can be a challenge. Some of these snacks may contain a small amount of added sugar, feel free to choose the alternative that best suits your dietary needs/preferences!8
Boar’s Head Meat Co. Pepperoni Sticks
These mini pepperonis pack a punch and are grain free! Just serve with your favorite dipping sauce such as organic ketchup or ranch, and you are set!
Green Lite Bites
Incorporating veggies into snacks is essential for growing bodies! Green lite bites taste just like cheese, but have added fibers and protein to keep those tummies full longer!
Organic Fruit Kabobs
Use honeydew melon, strawberries and blueberries in these fun little fruit kabobs. Not only do kids love the colors of the fruits, but they also love the way each bite tastes individually. Plus, fruits are incredibly beneficial for kids. They are a great source of vitamins, minerals and antioxidants. And one serving has 90% of the recommended daily value of vitamin C!9
Sweet Potato Fries with Kale Dip
This is a 2 in 1 recipe that not only tastes good but contains healthy ingredients for those growing bodies! The “dip” is actually composed of organic dairy-free yogurt mixed with kale and dill. It sounds weird I know, but it’s super simple to make; just throw the ingredients in a chopper or blend and serve! Not only does this dish taste delicious, it can be served as an appetizer or snack with no trouble at all. Plus, both sweet potatoes and kale are packed full of nutrients such as protein, fiber, and healthy carbs.10
VeryWell Fit / March 19, 2021
Get Healthy U / December 16, 2016
Grocery Girls / 2021
Good2Know / July 20, 2019
1 “Lactose intolerance – Symptoms and causes – Mayo Clinic.” 7 Apr. 2020, https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/symptoms-causes/syc-20374232 Accessed 5 Aug. 2021.
2 “Want to Go Dairy Free? The Top 10 Dairy Free Diet Benefits ….” 18 Aug. 2020, https://www.integrativenutrition.com/blog/top-10-dairy-free-benefits Accessed 5 Aug. 2021.
3 “What Are Health Benefits of Going Dairy-Free? | Fresh n’ Lean.” 26 Apr. 2018, https://www.freshnlean.com/blog/real-reasons-part-2-going-dairy-free/ Accessed 5 Aug. 2021.
4 “Lactose Intolerance 101 — Causes, Symptoms and Treatment.” 24 Jun. 2017, https://www.healthline.com/nutrition/lactose-intolerance-101 Accessed 5 Aug. 2021.
5 “Lactose Intolerance – Cause, Symptoms, Diagnosis, Treatment.” 12 Jun. 2021, https://www.webmd.com/digestive-disorders/digestive-diseases-lactose-intolerance Accessed 5 Aug. 2021.
6 “Lactose Intolerance | NIDDK.” https://medlineplus.gov/genetics/condition/lactose-intolerance/ Accessed 5 Aug. 2021.
7 “Lactose intolerance: MedlinePlus Genetics.” https://medlineplus.gov/genetics/condition/lactose-intolerance/ Accessed 5 Aug. 2021.
8 “The Benefits of Eating Dairy Free | Pure Free From.” https://purefreefrom.co.uk/blog/the-benefits-of-eating-dairy-free/ Accessed 5 Aug. 2021.
9 “Vitamins and Minerals – HelpGuide.org.” https://www.helpguide.org/harvard/vitamins-and-minerals.htm Accessed 5 Aug. 2021.
10 “Carbohydrates: Uses, health benefits, nutrition, and risks.” https://www.medicalnewstoday.com/articles/161547 Accessed 5 Aug. 2021.