Dairy-Free Diet
Best Bets
- Soy milk
- Rice milk
- Almond milk
- Other grain beverages and dairy substitutes
Nondairy products:
- Margarine
- Nondairy ice cream
- Nondairy chocolate
- Nondairy cheese
- Nondairy yogurt
- Other milk-free or nondairy products
Foods to Avoid
To avoid milk and milk products ask about ingredients at restaurants and others’ homes, read food labels, and become familiar with the technical or scientific terms for milk. The following list is not complete. Consult with a healthcare professional if you are planning to omit milk from your diet or your child’s diet. Many Americans receive the majority of their calcium intake from dairy products. Therefore, when switching to a dairy-free diet, taking calcium supplements is often advisable.
- Baked goods such as pancakes, biscuits, muffins, cakes, crackers, baking mixes (read labels for dairy product ingredients)
- Au gratin foods
- Butter
- Buttermilk
- Calcium caseinate
- Candy (especially creams and chocolate)
- Casein
- Cheese
- Cheese sauces
- Chocolate milk and drinks
- Coffeemate
- Cold cuts (such as bologna)
- Cottage cheese
- Cream
- Creamed or scalloped foods
- Curds
- Dry cereals containing milk powder, such as some granolas
- Dry milk powder
- Dry milk solids
- Evaporated milk
- Fondues
- Grated cheese
- Gravies (some)
- Ice cream
- Malted milk
- Margarine (most)
- Meat loaf and patties (some)
- Milk : whole, skim, 1%, and 2%
- Milk shakes
- Milk sherbets
- Nondairy creamers (most)
- Non-kosher luncheon meats (some)
- Ovaltine
- Puddings (most)
- Sausage (some)
- Sodium caseinate
- Wieners (some)
- Whey
- White sauces
- Yogurt
Nonfood Factors
Exercise as you normally would. Experts recommend at least 30 minutes of moderate-intensity activity most days of the week. If weight loss is your goal, you may need to do 60 to 90 minutes of moderate- to vigorous-intensity activity three to five days of the week.
Is This Diet Vegetarian-Friendly?
Yes. A well-balanced vegetarian diet is rich in plant sources of calcium, which can replace some or all of the calcium previously obtained from dairy foods. A dietary calcium supplement or calcium-fortified nondairy foods and beverages also will ensure adequate calcium intake with a dairy-free vegetarian diet.
Eating Out
Ask which menu items are dairy-free or can be prepared without dairy. Avoid dishes made with common dairy sources, including cream and butter sauces, cheese and cheese sauces, items prepared au gratin, and many gravies.