Dairy products contain high amounts of fat and even low-fat milk contains cholesterol, according to information provided by MilkFree.org. The organization adds that dairy products lack a sufficient amount of iron, and the vitamins A and D listed on the milk label are added and do not occur naturally. People eliminate dairy from their diet for a number of reasons, including allergies and to avoid animal products.
Calcium
Obtaining a sufficient amount of calcium presents a concern for people following a dairy-free diet. Adults between 19 and 50 should consume 1,000 milligrams of calcium daily and people over 50 require 1,200 milligrams, according to the Recommended Daily Allowance developed by the Food and Nutrition Board. Although milk is one of the most well-known sources of calcium, the Michigan Home Skills Enhancement Project provides a list of non-dairy sources. The top 10 foods on the list containing the most calcium are: fortified cereal, soy beverages, sardines, tofu, canned pink salmon with bones, collard greens, molasses, spinach, soybeans and turnip greens. All the aforementioned dairy-free sources of calcium contain at least 124 milligrams of calcium per serving.
Restaurants
Dairy-free dieters can certainly dine in a restaurant. Kosher restaurants clearly demark dairy-free menu items. Exotic East Asian cuisine provides dairy-free dieters with an endless variety of diary-free menu choices. Chinese, Korean, Japanese and Thai dishes are almost exclusively prepared without dairy. Indulge and order spring rolls, clear soups, sushi, stir-fry, noodle dishes, fried rice, steamed greens and coconut milk curries from the menu. When eating at an Italian restaurant, order oil and vinegar with your salad and bread basket. Request a fresh, dairy-free tomato sauce for your pasta. Order pizza and subs for take-out and skip the cheese. Try a cheese-less pizza with basil, olives, broccoli and roasted red peppers.
Snacks
Fruits and vegetables make excellent dairy-free snacks. Keep pre-packaged snacks in your purse or office desk such as granola bars, fruit roll-ups and snack packs of crackers to avoid straying from your dairy-free diet. At the convenience store choose corn chips and potato chips without sprayed-on flavor coatings. Pretzels are usually diary free and some peppermint patties are too. Make home popcorn using seasoned olive oil as a topping. Do you feel like something sweet? Soy and rice milk ice cream are sweet and flavorful. Freshly baked vegan cakes, cookies and muffins are available at some health food stores. Bake dairy-free baked goods at home using milk substitutes like rice or soy milk.
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