Lactose Intolerance and Scoring Big in the Dairy Aisle

Being Lactose-Intolerant and Scoring Big in the Dairy Aisle

Originally published for the Midwest Dairy Blog:  Dairy Makes Sense on February 2nd, 2016 https://www.midwestdairy.com/being-lactose-intolerant-and-scoring-big-in-the-dairy-aisle/

Now that the holidays are over, February, my favorite month, is just around the corner. My customers are excited for 2 things:  The Big Game and Valentine’s Day. As a Registered Dietitian, I am excited for February because it is Lactose Intolerance Awareness Month.  All of these February themes mesh perfectly together because many of my customers suffer from lactose intolerance and feel they will suffer enjoying the food at football viewing parties or special Valentine’s Day dinners. When heading to the Dairy Aisle to prepare for these special events, there are many low-lactose foods available to make all food taste good and tummies feel good. Here are my tips for tackling the Dairy Aisle:

1. Cheese, Please! Cheese is delicious on everything and luckily, there are a variety of cheeses with a low-lactose level, especially aged cheese. When a cheese is aged, the lactose diminishes. I encourage you to choose high flavor cheese because individuals will tend to use less of it, but still get the flavor and oooey gooey goodness in a recipe. My favorite choices are Sharp Cheddar, Monterey Jack and Asiago. My favorite game day appetizer is a whole-grain pizza crust, topped with tomato sauce, fresh vegetables, Asiago cheese and fresh basil.
2. Delicious Dips – Who doesn’t love dips?  Unfortunately, sour cream is one of those higher lactose foods. An easy substitution is mixing equal parts low-fat ricotta cheese and plain Greek Yogurt as your dip base. Ricotta is lower in lactose because during processing, the whey is separated from the curd and with it goes most of the lactose. Greek yogurt is more easily tolerated because of the live and active cultures and lower lactose content.
3. Sweet Indulgence – A party or special dinner would not be complete without ending it with something sweet.  Did you know there are creamy and delicious lactose-free ice cream varieties?  I recommend topping it with your favorite fresh or frozen fruit and sliced almonds or drizzling with warm peanut butter and toasted coconut.

If you have lactose intolerance, never be intimidated by the Dairy Aisle. There are many friendly foods that fit in with your health needs and the special and fun events in your life.

Posted On February 1st, 2016 by Anne Cundiff, RD, LD, FAND

Living Healthy and Happy: Dairy is a Do!

There is nothing as refreshing as an ice cold glass of milk. Milk and dairy foods have always been a very important part of my healthy eating plan. I know, there is a lot of talk about dairy, but I believe it fits into every healthy lifestyle. 

Why choose dairy foods?  Dairy is full of so many wonderful nutrients. Not a lot of foods can carry such a vast nutritional profile.  Where can you get calcium, protein, phosphorus and Vitamin D in a convenient little package? What I love about Greek yogurt and milk is that it is a perfect balance of carbohydrate and protein. This is important for all healthy individuals wanting to maintain a healthy weight because it helps your satiety and keeps blood sugars more stable. Low-fat or fat-free Chocolate milk is the perfect recovery drink for all ages who perform physical activity and does a better job for keeping your body healthy than sport drinks. You can also find dairy good products at convenient stores and has stations when you are on the go, which makes them a much healthier choice than many items in these stores. 

What dairy products should you choose? I always recommend low-fat (1%) or fat-free (skim) milk, 1-2% fat on cheese items (including ricotta,cottage and cream cheese) and choosing fat-free Greek yogurt for the extra protein. You will still get all the fantastic nutrients and flavor (and cheesy, melty goodness), without the extra fat. 

How much should you have?  I recommend consuming up to 3 servings a day (8 ounces of fluid milk or 1 cup, 5-6 ounces of yogurt or one small container and 1 ounce of cheese or the equivalent of a piece of string cheese) are serving sizes. 

For my latest and favorite dairy recipe, you have got to try this delicious recipe courtesy of dairymakessense.com: 

Banana-Caramel Smoothie

     

We guarantee you’ll go bananas over this scrumptious smoothie with a mix of milk, bananas and caramel sauce.

• Servings: 3
• Prep time: 5 mins
• Total time: 5 mins
• Created by: Midwest Dairy Association

Ingredients

• 2 medium bananas, peeled, sliced and frozen*
• 2 cups fat-free milk
• ¼ cup purchased caramel sauce
• *Note: Use frozen banana slices to chill and thicken your smoothie. Just peel and slice each banana and freeze in a separate zip-top plastic bag. This is a great way to use ripe bananas and have them ready for your next smoothie.

Preparation

1. Combine all ingredients in a blender; blend until smooth. Serve in tall glasses or on-the-go drink containers.

- See more and nutrition information at: http://www.dairymakessense.com/recipe/banana-caramel-smoothie/#sthash.6DErOjHx.dpuf

Week in Review: The Dish on Dairy

This week was rejuvenating and full of so much priceless information, my brain is still processing all of it. I was invited back to the Dairy Ambassador Conference as one of their nutrition communicators. Last year was invigorating and this year proved to be the same. All I wanted to do is sit back throughout the workshop and just gain knowledge of the amazing people who also were a part of this life-changing experience.

Being a dietitian can sometimes be one sided and this conference has opened me up to really wanting more knowledge about the food I consume and recommend to my customers. It is so important to "tell the story." We all have our own wellness journey and so does our food. I truly believe dairy foods are the most wholesome and well-balanced foods on the market. These foods are not only cost-effective, but give you the most bang for your buck when it comes to nutritive value. Who can beat a glass of milk for $0.25 that is full of 9 essential nutrients?  A glass of soda or juice does not even compare in cost or nutrition. Low-fat and fat-free milk should be a go-to grab in our homes and on the go. 

I had the privilege to be amongst other dietitians but also dairy farmers and moms. I learned so much about the sacrifice these individuals make each day to provide healthy dairy products to their customers. Dairy farming does not stop or have vacation time. These girls need attention all day long and need to be tended to all day to keep producing fresh and nutritive products. Milk is one of the freshest products in the grocery store; farm to shelves in around 2 days. I also learned a ton about the different types of farms, milking times, feeding times and new technology some farmers are using. So amazing!  

My team created Cinnie, our dairy goddess. Without these pretty amazing women, I would still be in the dark of what care they put into their livelihood and the product I consume from the shelf. Knowing where my food comes empowers me as a dietitian and knowing it comes from the hands of these beautiful and inspiring women, bestows the joy to help tell their story. Thank you team Cinnie: Becky, Janet, Brenda and Cindy for making this week "dairy" good! 

Bode Dairy and Feedlot Company http://50.63.181.239/~bodedair/

Cindy Brison

http://www.nutritionknowhow.org/blog/team-view/cindy/

Bremer Farms

http://mybarnyardview.blogspot.com/?m=1