If you or a loved one is lactose intolerant, you might find yourself confused about the condition and what it means for your eating habits. One common misperception is that you must eliminate dairy from your diet. Actually, by following simple tips for management, you can return to confidently eating the dairy foods you love.

Lactose intolerance occurs when a person has difficulty digesting lactose, the sugar naturally found in milk, which may cause them to experience physical symptoms when consuming foods that contain lactose.

What many people don’t realize is that you can have lactose intolerance and still enjoy the taste and nutritional benefits of dairy foods. Many health professionals, as well as the as the 2010 Dietary Guidelines for Americans, encourage individuals with lactose intolerance to continue to choose dairy foods first as a key source of essential nutrients.

Milk is affordable and naturally nutrient rich like no other beverage. It provides nutrients your body needs, such as calcium for strong bones and protein for healthy muscles, without the added fat and calories you don’t need. What’s more, an 8-ounce glass of dairy milk provides 8 times more naturally occurring protein than a glass of almond milk for just 25 cents.

Because tolerance for lactose varies from person to person, lactose intolerance is a highly individualized condition. You should talk to your doctor or a registered dietitian about a management approach that best suits you, including these ideas for comfortably incorporating dairy:

• Sip it: Start with a small amount of milk and slowly work your way up to an amount that doesn’t upset your stomach. Chocolate milk may be easier on your stomach than regular milk.
• Try it: Treat yourself to the many great-tasting lactose-free dairy foods available in the dairy case. These are real dairy foods made from cow’s milk, just without the lactose (for example, lactose-free milk or lactose-free cottage cheese).
• Stir it: Try eating dairy foods with other solid foods or meals; this helps give your body more time to digest the lactose. Mix milk into soup, have it with cereal or blend it with fruit.
• Slice it: Top sandwiches or crackers with natural cheeses such as cheddar, colby, Monterey Jack, mozzarella and Swiss. These cheeses are low in lactose.
• Spoon it: Enjoy yogurt. The friendly bacteria help your body break down lactose. 

With just a little planning, individuals with lactose intolerance can eat their favorite dairy foods confidently, such as this fruity yogurt smoothie. For more dairy recipes and nutrition information, visit www.DairyMakesSense.com.

Raspberry Strawberry Yogurt Smoothie

Servings: 4

Prep time: 5 minutes

• 1 cup low-fat vanilla yogurt
• 1 cup frozen raspberries, unsweetened
• 1 cup frozen strawberries, unsweetened
• 3/4 cup low-fat milk or lactose-free milk
• 1 cup ice (about 12 cubes)

Blend all ingredients in blender until smooth. Serve immediately.

*FF

*Source: Midwest Dairy Association

The post Learn to Live with Lactose Intolerance appeared first on AKAMom Magazine.

It may be hard to believe, but it is already that time of year when families start to say goodbye to summer and hello to the new school year. In preparation, attention shifts toward to-do lists filled with tasks such as buying school supplies, going clothes shopping and getting sports physical. What may not be on the list yet is making breakfast a priority. Why is breakfast an important addition to any back-to-school plan? Because this morning meal can help set kids up for success in the classroom.

Through research, it has been proven that when you feed a child’s mind with a nutrient-rich breakfast, he or she will perform better in school. A recent report by the American College of Sports Medicine, American School Health Association, GENYOUth Foundation and National Dairy Council shows that kids who eat breakfast in addition to being physically active have better memory, attention and behavior; and score higher on tests.

Not only does breakfast boost brain power, it also leads to improved nutritional status. This is because kids who skip breakfast don’t typically make up for the nutrients they miss at other meals throughout the day. When it comes to building a nutrient-rich breakfast, low-fat and fat-free milk, cheese and yogurt are smart foods to include. Together, they deliver a unique package of nine essential nutrients in a variety of tasty and affordable options. By including dairy in the morning meal, families also put themselves on track to meet the 2010 Dietary Guidelines, which recommends three daily servings of low-fat and fat-free dairy foods for people ages 9 and older. Find nutritious dairy recipes to prepare for breakfast, lunch, dinner and snacks at DairyMakesSense.com.

The bottom line is a healthy student is a better student. To feed your child’s mind this school year, fuel them with a nutrient-rich breakfast made with dairy every day. Here are some simple tips:

• Keep breakfast foods on hand, like ready-to-eat cereals, yogurts, white and flavored milks and fruit. Kids can help themselves before they head out the door.
• Break breakfast boredom by eating foods like a ham and cheese sandwich or pizza.
• Take advantage of the School Breakfast Program. It offers a nutritious and convenient option for students who are pressed for time in the morning.
• Role model good breakfast behavior. When kids see that breakfast is a priority for adults, they will be more likely to eat it themselves.
• Mix breakfast up with milk. For example, prepare oatmeal with milk instead of water.
• Use yogurt to whip up a smoothie or build a parfait for a simple kid-friendly breakfast 

Frosty Orange Banana Sipper

Servings: 1

Prep time: 5 minutes

• 1 medium banana, peeled, chunked and frozen
• 3 ounces frozen orange juice concentrate
• 1 cup low-fat milk
• 1 container (6 ounces) low-fat vanilla yogurt

Set milk in freezer 30 minutes before using. Combine all ingredients in a blender; blend until smooth and creamy. Pour into glass and enjoy. 

The post Feed Your Child’s Mind with Breakfast appeared first on AKAMom Magazine.