Tag Archives: lactose intolerant

Dairy Alternatives Month

Dairy Alternatives Month

It’s Dairy Alternatives Month, and if you’re allergic or just looking to cut back on your dairy intake, we have dairy-free staple recipes your whole family will love that make the most of dairy alternatives.

First up is a light and creamy Vegan Fettuccine Alfredo that has no dairy in it.

Vegan Fettuccine Alfredo
Image and Recipe via Lands & Flavors

 

Lighten up your breakfast with rich and delicious Biscuits and Mushroom Gravy.

Make a veggie-packed lasagna the whole family will love with this Vegan Lasagna.

Vegan Lasagna
Image and Recipe via Pass the Plants

 

Impress friends at your next get-together with light and tasty Vegan Spinach Dip.

Vegan Spinach Dip
Image and Recipe via No Recipes

 

Avoid eating too much cheese with your kids with this veggie-filled Vegan Mac and Cheese.

These Vegan Grilled Cheese Sandwiches are an amazing way to mix up your go-to favorite.

Make the classic lighter with this hearty Mushroom Stroganoff for the perfect night of comfort food.

Mushroom Stroganoff
Image and Recipe via Evergreen Kitchen
Calcium and Your Bones

Build Stronger Bones with Calcium and Vitamin D

You might think only people with osteoporosis or weak bones need to worry about getting enough calcium and Vitamin D. If you don’t have osteoporosis, or bone loss, and you eat a well-balanced diet, you’re probably getting the recommended daily amount of both.

But let’s be honest, a lot of us have a diet that is anything but well-balanced. (And no, alternating between frozen pizza and frozen fish sticks does not count as balanced.)

The good news is you don’t have to overhaul your entire diet to keep your bones in great shape. Making a few small changes can help you reach the recommended daily amounts.

Got Milk?

vitamin blog1

Milk is one of the easiest ways to make sure you’re getting enough calcium and Vitamin D.

An 8 oz. glass of fat-free or low-fat milk has around 30% of the daily recommended amount of calcium and 25% of the recommended Vitamin D. The same goes for calcium-fortified soy milk. Other dairy products like cheese and yogurt, are also rich in both.

The Non-Milky Way

If you are lactose intolerant or just don’t eat dairy, you can still get enough calcium and Vitamin D from your diet.

Try these non-dairy foods for calcium:

  • Spinach
  • Kale
  • Soybeans
  • White beans
  • Okra
  • Collards
  • Some fish, like sardines, salmon, perch, and rainbow trout
  • Calcium-fortified foods, like soy milk, oatmeal, cereal, and some orange juice

And these non-dairy foods for Vitamin D:

  • Fatty fish, like tuna, mackerel, and salmon
  • Egg yolks
  • Vitamin D-fortified foods, like orange juice, soy milk, and cereal

If you don’t think you’re getting enough of both from your diet, a supplement could help fill in the gaps.

But more is not always better, and getting too much of either can be harmful to your health. Talk to your doctor to make sure you get the right amount.

For recipes packed with calcium and Vitamin D, check out our Pinterest.