What Foods Can I Eat If I Am Sensitive To Dairy Products?

If you have been diagnosed with a dairy allergy, one of the most common food allergies known, you may be wondering what you are able to eat. Some of your concerns may be regarding missing out on favorite foods, or you may fret about maintaining adequate nutrition. By analyzing what nutrients dairy provides you are able to replace dietary needs with alternate items. And with creativity, your repertoire can still include your favorite foods.

Benefits of Dairy

"Dietary Guidelines for Americans, 2010," by the United States Department of Agriculture states that you should consume 3 cups of milk or milk products each day. Milk products add nutrients to your diet, including Vitamin D, calcium and potassium. Also, milk consumption is linked to good bone health, plus a reduced risk of type 2 diabetes, heart disease and lower blood pressure. The milk products specifically mentioned by the USDA include milk, yogurt, cheese and fortified soy beverages. Fortified soy products contain no dairy, making them an ideal substitute for milk.

Nutrients to Replace

Milk products provide protein, so consume plenty of protein from alternate, dairy-free sources like meat, poultry, eggs, soy, beans, seafood, peas and nuts. Eating a variety of protein sources gives you the greatest health benefits, according to the USDA. Good alternative sources of calcium, which is necessary for functions like hormone secretion and metabolic function, are Chinese cabbage, kale, brocoli and grains. Aim to consume 1,000 to 1,200 mg of calcium daily, per the National Institute of Health. Potassium-rich foods include sweet potatoes, tomato paste, potatoes and white beans. Vitamin D can be found in fatty fish like salmon, mackerel and tuna or in orange juice.

Favorite Foods

Some of your favorite foods may include dairy products -- baked goods, butter and margarine, cheese, prepared meals, hot dogs and lunch meat, salad dressings, frozen desserts and chocolates can all contain dairy products. To make pizza, top a non-dairy pie with soy cheese or nut cheese. Create non-dairy baked goods by substituting tofu, almond milk, rice milk, soy milk, water or fruit juice. Also, when you eat out, look for kosher delis since meat and dairy are already separated for you.

Food Terms

Labels may not describe food items by using words like "dairy" or "milk -product," so familiarize with words that describe dairy. For instance, casein, whey, whey solids, curds, buttermilk solids, lactalbumin, cream, caseinate and sodium caseinate are all milk bi-products which can trigger an allergic reaction. Other foods sound like they might contain milk, but do not. For instance, calcium lactate, cocoa butter, cream of tartar and sodium lactate do not contain milk protein.

Consult your physician for a complete list of foods you should and should not eat.