March is National Nutrition Month, a time to spotlight balanced eating patterns that support lifelong health. As dietitians and health professionals, turning to MyPlate as a practical tool to guide individuals toward nutrient-rich food choices is a tried-and-true way to encourage healthy eating patterns. However, when it comes to the dairy group, a common question arises: What about those with lactose intolerance?
An important part of the American diet, MyPlate encourages three servings of low-fat and nonfat dairy every day. Dairy foods like milk, cheese and yogurt provide essential nutrients like calcium, vitamin D and high-quality protein – all crucial for bone health, muscle function and overall well-being. Luckily, those with sensitivities to lactose don’t have to miss out on the list of benefits that dairy foods have to offer.
Dairy Solutions for Lactose Intolerance
Here are a few simple recommendations to ensure those with lactose intolerance can still enjoy the health benefits of dairy:
- Sip it – Start small and introduce dairy slowly.
- Try it – Choose lactose-free milk and milk products. They are real milk products, just without the lactose, and they provide the same great nutrients as regular dairy foods.
- Stir it – Pair milk with meals or mix it with other foods to help slow lactose digestion.
- Slice it – Choose cheeses that are naturally lower in lactose, such as cheddar, colby or Swiss.
- Shred it – Add cheeses such as parmesan or mozzarella to foods.
- Spoon it – Yogurt’s live and active cultures help digest lactose.
The MyPlate Connection
MyPlate emphasizes variety, balance and personalization – and dairy is no exception. By incorporating lactose-friendly dairy options, nutrition needs can still be met without unnecessary restriction. For evidence-based guidance, visit MyPlate.gov for resources on dairy nutrition and meal planning.
As we celebrate National Nutrition Month, let’s encourage building balanced, nutrient-rich plates that include dairy in ways that work for anyone. After all, dairy isn’t just an option – it’s an essential part of a healthy diet, even for those with lactose intolerance!
Looking for more insights? Explore MyPlate’s Dairy Group resources to share practical solutions with your patients and clients, and check out these lactose intolerant-friendly recipes!
