Lactose is the primary carbohydrate found in milk and dairy foods. Seventy percent of people all over the world cannot drink milk or eat dairy products without getting an upset stomach due to their lactose intolerance, according to the dietitian website Health Castle. You can still meet your nutrient needs if you are lactose intolerant by eating a balanced diet that includes a variety of foods from each of the food groups, along with healthy milk alternatives.
Dairy Food Alternatives
Milk is a good source of calcium and vitamin D. When you cannot tolerate milk, you need to find alternatives to milk to help you meet your calcium needs. For example, you can try reduced lactose products such as Lactaid. These products have been predigested to eliminate most of the lactose. You can also substitute fortified soy milk for cow's milk. Other good sources of calcium include calcium fortified orange juice, calcium fortified cereal, broccoli, spinach, tofu and salmon with the bones. You can also take the Lactaid enzyme every time you eat a dairy food to prevent abdominal discomfort.
Breakfast
Breads, starches, fruits, vegetables and meats are all lactose free and you should be able to eat these foods without any discomfort. A lactose free breakfast meal may include two scrambled eggs with two slices of whole wheat toast, one tablespoon of margarine, calcium fortified orange juice and one cup of cubed honeydew melon. You can also try one cup of calcium fortified cereal with one cup of Lactaid milk and a banana.
Lunch
For lunch, you can have low-sodium chicken noodle soup with whole grain crackers. Serve with a mixed green salad and a fresh apple. You can also try adding a yogurt. The friendly bacteria found in yogurt can help you digest the lactose. If you cannot tolerate regular cow's milk yogurt, you can try soy yogurt. Another lunch meal for lactose intolerance may include a peanut butter and jelly sandwich on two slices of whole grain bread, served with one cup of calcium fortified orange juice and carrot sticks.
Dinner
For dinner, you can have grilled salmon with roasted red potatoes, spinach sauteed in olive oil, a mixed green salad with salad dressing and one cup of calcium fortified soy milk. Another dinner meal may include a turkey burger on a whole wheat hamburger bun with corn on the cob and whole wheat pasta salad with cooked carrots, broccoli and cauliflower.
