Week 8 (Health): Dairy Substitutions


  images-3For your Be BETTER Health Goal this week, make it a priority to decrease the amount of dairy products you consume, and instead try out some great dairy substitutes

When most people think of milk and dairy products, they immediately think of increased calcium and other vitamins. Remember the slogan “Milk. It does a body good”? Well, new marketing research shows that most milk industry health claims have been proved wrong.

While dairy products do contribute to calcium levels, a variety of adverse effects also are associated with a diet high in dairy products. For more information regarding the disadvantages of consuming dairy, visit the website NutritionMD 

This week, make it a priority to decrease the amount of dairy products you consumeTry out dairy substitutes, such as almond milk, rice milk, soy milk or coconut yogurt. Many individuals unknowingly suffer lactose intolerance, and by eliminating the amount (or all of) the dairy you consume this week, you can assess how your body reacts.


Buy a Non-Dairy substitute this week:

Summary from Oprah Magazine, March 2013, “Don’t have a Cow.”

-Rice Milk (Light and watery)

- Why it’s good: It has just 2 grams of fat. Great option for those allergic to nuts. No saturated fat and a great source of vitamin B12 (which helps red blood cells carry oxygen

- Downside: One cup has a lot of carbs (25 grams), whereas cow’s milk has 12 grams. It has low protein, whereas cow’s milk has 8 grams.


-Hemp Milk (Thick, creamier with earthy taste)

- Why it’s good: Full of omega-3s, which help with heart disease and brain function. Also has almost 50 percent of daily recommended vitamin B, which helps metabolize carbs, fat and protein.

- Downside: Has a funky taste, and the hemp seeds are high on fat. So limit yourself to two cups per day.

-Almond Milk (Think, watery with nutty flavor)

- Why it’s good: No saturated fats and just 40 calories. Provides 50 percent  recommended vitamin E, an antioxidant protecting cells from free-radical damage.

-Downside- Doesn’t duplicate the exact benefits of eating raw almonds. It does not offer a lot of protein. Must be fortified with calcium to reach levels found in cow’s milk. Avoid popular almond milk with sugar added.

-Goat’s Milk (Thicker with slight tang)

-Why it’s good: Best milk when it comes to protecting bones and muscles. Contains 9 percent more calcium than skim cow’s milk and 30 percent more potassium, which helps with muscles.

-Downside- Contains less lactose then cow’s milk, but still has some. Higher calories; about 170 calories per cup.