Written By: Tania Tarafdar | Updated : January 25, 2017 11:53 AM IST
Giving up dairy may not be easy. Not only will you have to give up the obvious culprits like milk, cheese, butter and cream, but you will also need to learn how to read food labels so that you can spot any hidden dairy ingredients. So if you choose to cut down on dowry, these tips from nutritionist Urvashi Sawhney will help.
1. Eat whole foods: Many food additives contain dairy ingredients, so it is best that you go for whole foods with small labels. The fewer the ingredients on the label, the lesser the chances that your food will contain any dairy product. Avoid fast foods as they are highly processed, and almost every item contains a milk derivative. Watch out for these symptoms of lactose intolerance.
2. Learn the restaurant secrets: Did you know that many restaurants directly heat up packaged foods and serve them on your plate? So you understand that foods in many restaurant chains don t have any control over the ingredients. Find out kitchens where they prepare every dish from scratch so you can ask the chef not to add any dairy product. To make food look appealing, many restaurants also add butter and cheese to the dish, which is often not mentioned on the menu. So make it clear that you do not want any dairy product when you order.
3. Try almond milk: Almond milk can be a great substitution for dairy in your coffee, cereal or tea. Just go for the unsweetened varieties of almond milk to keep your sugar content low. If you are allergic to nuts, coconut milk can be another fantastic substitute. Go for canned coconut milk with no added ingredients in BPA-free cans.
4. Opt for vegan food: Opting for vegan options will guarantee that there is no dairy in your plate. When you are eating out, you can ask for a vegan dish with your choice of lean protein like chicken. While chicken is not vegan, you can at least be sure that it is dairy-free. These 10 health reasons will convince you to go vegan.
5. Learn how to read the label: Food manufacturers often hide dairy ingredients by listing it in some other name. For example, in many packaged foods, milk is listed in parenthesis next to ingredients like whey, or lactose or casein derivatives. So make sure that you also look for such names on your label.
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