Posted at: 02/26/2013 10:40 AM
Enjoy Dairy Again
Does your stomach not feel right after drinking a glass of milk? Have your friends said you might be lactose intolerant? Hy-Vee Registered Dietitian, Jen Haugen, will share tips on making dairy a part of your day again.
Being lactose intolerant just means your body cannot break down milk sugar. It does not mean you have a dairy allergy or that you have to feel uncomfortable eating dairy foods. Lactose intolerance is easy to manage with these simple tips to help you enjoy milk and dairy foods again.
- Only 12 percent of adults report being lactose intolerant.
- A true milk allergy is rare, only 2.5% of infants and children are diagnosed and 80% of those outgrow their allergy.
- Milk is the #1 food source of 3 out of 4 nutrients identified as lacking in the American diet – calcium, vitamin D and potassium.
Look for dairy foods in the dairy case that say “lactose-free.” They are real dairy foods, just without the milk sugar. Plus, they give your body the same great nutrition. Or, try a lactase supplement. It helps your body break down milk sugar so you can keep eating dairy.
Start with a small amount of milk (1/4 cup) and slowly increase, allowing 2-3 weeks for your body to adapt. Chocolate milk is a great treat that may be easier on your stomach than regular white milk.
Try eating dairy foods with other solid foods or meals because it will help slow digestion allowing for maximum absorption of nutrients. Mix milk into soup, have it with cereal or blend it with a fruit smoothie.
Top sandwiches or crackers with natural, aged cheeses such as Parmesan, Cheddar, Colby, Monterey Jack, mozzarella and Swiss. These cheeses are more lactose intolerance friendly.
Enjoy yogurt. The friendly bacteria help your body break down milk sugar.
Chicken Sausage Scramble
Makes 4 servings.
All you need
Non-stick cooking spray
1/2 cup diced chicken apple sausage
1/4 cup diced onion
1/4 cup diced red pepper
1/4 cup diced sweet potato
2 tablespoons fat-free milk
1/2 cup chopped fresh spinach leaves
Salt and black pepper, to taste
2 whole wheat English muffins, split, toasted
All you do
- Coat a nonstick skillet with nonstick spray; heat over medium. Add the sausage, onion, red pepper, and sweet potato and cook, covered, stirring often, until vegetables are tender (test a chunk of sweet potato to be sure).
- Meanwhile, beat eggs with milk in a small bowl until blended. When the vegetables are tender, transfer them to a plate. Return the skillet to the burner, add the egg mixture and cook, stirring often, until eggs are softly scrambled. Off heat, stir in spinach, reserved sausage mixture, salt, and pepper. Serve immediately with a toasted English muffin half.
Nutrition Facts per Serving: 210 calories, 10 g fat, 3 g saturated fat, 240 mg cholesterol, 14 g protein, 18 g carbohydrate, 3 g fiber, 410 mg sodium.
Recipe courtesy of The Breakfast Project.