Dairy products, including cow’s cheese and milk, are filled with several potentially dangerous chemicals, including hormones, herbicides and antibiotics. They are also a source of lactose, which is a sugar that many people have difficulty digesting, leading to abdominal pain, gas, nausea and diarrhea, according to the National Digestive Diseases Information Clearinghouse. Removing and replacing dairy products from your diet can improve your health, and help you lose weight.
Things You'll Need
Remove any dairy products from your home. This includes cow’s milk, cheese products and anything else that contains dairy as an ingredient, including frozen pizza, yogurt and ice cream.
Head to the grocery store to find alternatives for your favorite dairy foods, including ice cream, yogurt and cow’s milk. Read the labels of these foods to ensure that you are not accidentally purchasing foods with hidden dairy products, including lactose, casein, whey, milk sugar and ghee.
Replace cow’s milk with soy, almond or rice milk. These milks have a sweeter flavor than cow’s milk and still contain several important vitamins and minerals, including vitamin A, vitamin E and protein.
Replace cheese with non-dairy cheese replacements, which are found at both specialty and chain grocery stores. These vegan cheeses are manufactured with products such as soy and rice that will not affect anyone with lactose intolerance.
Consume margarine or a vegan, soy-based spread in place of butter. Applesauce is an alternative for butter in recipes and olive oil can be spread on your morning toast for a dairy-free alternative.
Read the menu carefully next time you are at a restaurant. Skip any meals that contain obvious dairy products or ask the server if there is a vegan alternative, such as soy cheese on pizza or soy yogurt instead of ice cream for dessert.
References and ResourcesDr. Dahlman Online: Eliminating Dairy Products
She Knows; Dairy Replacements; Michele Borboa; February 2010
National Digestive Diseases Information Clearinghouse; Lactose Intolerance; June 2009