Avoiding Dairy? Find the Right Substitutes

Quick Win

Whether you’re lactose intolerant or following a vegan diet, follow these steps to find nutritious alternatives to dairy products.

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• Know what you’re missing. Dairy products contain an array of important nutrients, including protein, calcium, potassium, vitamin A and several B vitamins. Milk is also typically fortified with vitamin D. Keep these nutrients in mind when you’re considering dairy alternatives and your overall diet.
• Read labels. The ingredients in dairy alternatives vary widely, as do the nutrients they contain, so review labels carefully. Among plant-based milks, unsweetened soy milk that’s fortified with calcium, vitamin A and vitamin D comes closest to dairy milk in terms of nutrition, according to the U.S. Food and Drug Administration. That doesn’t mean it’s the best choice for everyone, but it’s important to be aware of the nutrients you are — or aren’t — getting, as well as any unhealthy additions. Many nondairy milks contain added sugar, for instance, so seek out unsweetened varieties. When looking for ice cream and cheese alternatives, keep in mind that coconut-based products are often low in protein and high in saturated fat.
• Keep it simple. Steer clear of highly processed dairy alternatives in favor of simpler swaps. When looking for a substitute for cheese in sandwiches, for instance, consider avocado or pesto, rather than a processed cheese substitute. (That’s good advice regardless of whether you avoid eating dairy.) When shopping for packaged dairy substitutes, look for products that contain basic, familiar ingredients.
• Talk to an expert. A registered dietitian can help you make choices among the many nondairy alternatives and plan a balanced, nutritious, delicious diet.

Why

Dairy products can provide a host of nutrients, but some people avoid them for health reasons or preference. Research is mixed on the potential health effects of excluding dairy products from your diet. If you avoid dairy, choose healthy substitutes that are higher in nutrients you want more of and lower in nutrients you want less of, says the FDA. And make sure you’re eating a balanced, nutritious diet.