You need to find snack foods that are dairy-free if you want to avoid dairy for personal reasons.Many snack foods contain dairy products even if they aren't obvious ingredients.Learning how to read food packaging and food labels will help you find snack foods that contain dairy.Learning how to replace snack foods and other items with dairy-free alternatives will help you continue to have a balanced diet while avoiding any harmful allergic reactions.
Step 1: Look at the food label.
If you want to avoid a food group like dairy, you need to know how to read the food label.This will let you know if a food contains dairy and if it's appropriate for you to eat it.There is a list underneath the ingredient label.If it says that the product is made in a facility that also processes milk or dairy, it is most likely made with dairy products that have been contaminated."lactose-free" doesn't mean dairy free.Only eat a product if it doesn't have dairy listed in the ingredients.The front-of-pack labeling can say "made without milk" or "dairy-free".Many vegan, vegetarian and allergy-friendly foods have call-outs on their foods to help consumers find dairy-free items.Also look at the ingredient list.It's important to look for very specific ingredients.It can be found on the back or side of an item.If you see any of the following ingredients, your item is made with dairy.
Step 2: You can make more food from scratch.
If you want to avoid foods with a certain ingredient, it's a good idea to make them from scratch at home.You can be confident that your homemade snacks don't contain dairy because you control what goes into the food.A list of your favorite snacks should include foods you get from a vending machine, cafeteria, coffee shop or gas station.You can use this to figure out what items you might want to make at home.If you're unsure on how to make a dairy-free version of some of your favorite snacks, look up vegan or "Dairy-Free" recipes of those items.There are many online recipes that you can use to make dairy-free versions of your favorite foods.Some dairy-free foods you can make from scratch include pudding, snack cakes, quick breads or chocolates.
Step 3: Don't eat dairy-based snack foods.
It's easy to cut out a big source of dairy from snack foods by avoiding snacking on items associated with the dairy food group.The vegetable food group is more diverse than the dairy group.Milk, yogurt, cheese, cottage cheese and butter are all dairy products.You can choose to avoid these foods all together and not find a substitute for them, or you can look for dairy-free cheeses, milks or yogurts so you don't have to worry about consuming any form of dairy or milk.
Step 4: Some foods contain dairy.
Some snacks seem to have no dairy at all.Many snack foods contain some more processed ingredients that are found in dairy.There are some unusual sources of dairy products, such as natural flavoring, artificial flavor, highprotein flour, lactic acid, rice cheese, and soy cheese.More processed foods and snack foods have these types of Additives in them.Cookies or candy may have artificial flavors.If you're looking at vegetarian or vegan cheese, you may be surprised to find that it may contain dairy components.You should read the food label very carefully to make sure you aren't consuming dairy in the form of these unusual foods.
Step 5: Talk to a registered dietitian.
It's a good idea to speak to a registered dietitian if you need to avoid a particular food group.They can teach you how to make safe replacements for food and ingredients in your diet.It's important to find out what vitamins and minerals are found in dairy and how to replace them in your diet if you're avoiding it.If you want to be sure you're getting adequate amounts of vitamins D and calcium in your diet, it's important that you find other foods that are high in them.Your dietitian will review with you how to read a food label and ingredient list in order to find the right snack food for you.You may want to ask your dietitian if he or she can help you come up with a dairy-free meal plan and recipes that you can enjoy.
Step 6: You can find dairy-free sweets.
Ice cream or yogurt are dairy-based snacks.If you want a satisfying and enjoyable sweet treat, swap in a dairy alternative.Many sweetened treats and snacks contain dairy.These items all contain dairy products, so try to avoid them.There are easy dairy-free swaps that include vegan chocolate and candies, soy or coconut based yogurts, sherbets and coconut or soy based ice cream.You can make dairy-free sweet treats at home.You can try: trail mix with dried fruit, a smoothie made with almond or soy milk, dairy-free yogurts, homemade peanut butter cups, or chocolate pudding.
Step 7: There are dairy-free snacks.
Outside of the sweet arena, there are salty snacks that you may want to snack on in the afternoon or late night.Although many of these items are naturally dairy-free, it's important to be aware of what you purchase and consume.There are some easy snacks that are dairy-free, such as raw veggies and hummus, roasted nuts and dried fruit, and homemade granola.Fruit and nut bars, dairy-free cheese slices for deli meat, fruit and cheese or cheese and crackers are dairy free.
Step 8: You should consume alternate sources of calcium.
Calcium is found in dairy foods and snacks.If you're choosing dairy-free snack foods, make sure you have enough calcium in your diet.Your body has calcium in it.It has an important role to play in the formation and maintenance of your bones.If you can't get enough calcium in your diet, your body will take it from your bones and put it into your bloodstream for proper muscle function.fortified orange juice, dark greens, chia seeds, almonds, and broccoli are some of the foods that can provide adequate calcium if you're not going to eat dairy-based snack foods.Having a glass of orange juice fortified with calcium, making a smoothie with soy milk, dark greens, and fruit, having a handful of almonds, or a nut and seed trail mix are some of the snacks you can have.
Step 9: Aim to eat foods rich in vitamins D and E.
It's important that you eat dairy foods that have high amounts of vitamins D and calcium.It's hard to find vitamins in other foods, so be on the lookout for rich ones.In your diet, you should be getting a lot of vitamins D and E.It plays an important role in the function of your immune system, bones and muscles.If you're avoiding dairy products, look for fortified juices, fish, eggs, and fortified cereals.1/2 cup of tuna salad with whole grain crackers, a handful of fortified cereals, or 1-2 hard boiled eggs is a good snack for vitamins D and E.
Step 10: It's a good idea to eat other rich foods.
A big source of vitamins and minerals in many people's diet is dairy foods.It's not hard to get adequate nutrition, but make sure you're consuming other sources of high-quality food.In your diet, it is important to include some form of animal fat.Your body needs a lot of it everyday.It provides structure and support of all cells, supports your lean muscle mass, and provides your body with a source of energy.While there are many other foods that can provide adequate nutrition, try to stick to leaner sources.These are lower in calories and fat and will support a balanced diet.Lean beef, pork, poultry, eggs, seafood, beans, lentils, nuts and tofu are some of the foods that are high in protein.Eggs and fish contain important vitamins that are found in dairy foods.You can use these as the basis of your snacks.
Step 11: Take supplements for vitamins and minerals.
If you're avoiding dairy-based snack foods, but are having difficulty meeting your recommended nutrition guidelines, you may want to consider taking some vitamins.If and how often you should have your laboratory values tested should be discussed with your doctor.Although vitamins do not improve your health, they are a great back up if your diet doesn't provide adequate amounts of vitamins or minerals.Consider taking a calcium supplement.The amount of calcium you need depends on your age and gender.It's a good idea to take your calcium supplements with your vitamins D and D.Aim to get 800 IU of Vitamin D a day.A multivitamin is a great option.It contains many essential vitamins and minerals.Most healthy adults take one daily.