Beginner’s Guide

[Pages:26]Beginner's Guide to Going Dairy-Free

Beginner's Guide

to Going Dairy-Free

How to swap, shop and cook for an effortless transition

Written by: Kaley Moore

Certified Health Coach

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Beginner's Guide to Going Dairy-Free

So you're going dairy-free? Congratulations!

This is a wonderful decision for your health. We know it can seem a bit daunting in the beginning, and we bet you have some questions. You may even feel overwhelmed at the thought of giving up a food you love or doubtful if you'll be able to do it. Stop there--and fear not! This guide contains all you need to know to make the transition into dairy-free living effortless and totally enjoyable.

We've taken care of all the research, scanning the grocery aisles for the best products, and even recipehunting for you, to take the guesswork out of changing your diet.

We'll walk you through how to detect dairy hiding in some of your most common foods, simple swaps you can make for everyday dairy products, and our top picks for dairy-free foods (and brands!) at the store and where you can find them. We're on your side in terms of budget, too, and have pointed out some of the easiest swaps you can make in your diet that won't involve buying any fancy or expensive specialty products.

Then, we'll wrap it all up with some deliciously simple recipes to get you going in the right direction... recipes that will be hearty, creamy, even cheesy tasting. You don't have to give up your favorite comfort foods, you just have to learn to make them a little differently!

Going dairy-free will require some mindfulness in the beginning, but we know it will become second nature to you in no time. And, if you use the pointers in this guide, we think you'll find your new dairyfree diet to be so great that you won't even notice the dairy is missing.

If you need some help making the shift, including meal planning and recipes, Our Wellness Coach is here to help you each step of the way! She'll walk you through tips for your unique lifestyle and send you home with plenty of new resources and ideas. Simply call our office to schedule your in-person or virtual Nutrition Consultation, anytime.

Kick back, relax and read on as we welcome you into eating dairy-free!

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Saying Sayonara

Here are some of the everyday dairy products you're going to have to say Sayonara to:

Milk

Coffee Creamer

Butter

Sour Cream

Half and Half

*cream cheese, cottage cheese, shredded cheese, etc.

Yogurt

Ice Cream/Gelato/ Sherbet

Cheese*

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Beginner's Guide to Going Dairy-Free

Plus, some other common items that may contain dairy: Cheese-flavored crackers, chips, popcorn, etc. Cookies, pies, pastries and other sweets Store-bought soups, frozen dinners, boxed pasta/rice, and other pre-made meals Bottled salad dressings like ranch, thousand island, etc. Granola bars, toaster pastries, cereal, and flavored oatmeal Sundae toppings/sauces, chocolate chips, chocolate, whipped cream Boxed cake, brownie, pancake and muffin mixes

Now, rest assured...you can find dairy-free varieties for most of these foods, you just have to learn which BUZZ WORDS to look for when reading ingredient lists! Now, rest assured...you can find dairy-free varieties for most of these foods, you just have to learn which BUZZ WORDS to look for when reading ingredient lists!

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Buzz Words

If you see any of the following words on an ingredient list, it denotes dairy. Avoid that food.

Ingredients you'll see:

Butter Lactose Buttermilk Milk Casein Whey Butter Fat Goat Milk Butter Oil

Kefir Caseinates Lactalbumin Condensed Milk Lactoglobulin Cream Lactulose Curds Milkfat

Custard Milk Derivative Dry Milk Powder/Solids Sour Cream Evaporated Milk Sweetened Condensed Milk Ghee Yogurt

Most common ingredients

* (condensed, derivative, powder, dry, evaporated, low fat, nonfat, malted, protein, skim, solids, whole) ** (whey protein, whey powder)

Note: by law, food manufacturers must list the top (8) common allergens on their nutrition label, below the ingredient list, which include milk, eggs, fish, shellfish, tree nuts, peanuts, wheat and soy. It must read, in bold, "CONTAINS: MILK" if that product has dairy in it. This is a quick way you can check your food, but always double check the ingredients, especially if you have an allergy or sensitivity to milk.

Here's an example label from an energy bar: INGREDIENTS: Whole rolled oats, honey, brown rice crisps, whey protein isolate, peanut butter (roasted peanuts, corn syrup, vegetable oil, salt), dried cranberries (cranberries, sugar), chocolate chips (sugar, chocolate, cocoa butter, milkfat, soy lecithin), sea salt. CONTAINS: MILK, SOY, PEANUTS

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Beginner's Guide to Going Dairy-Free

Now you know what you need to avoid, so what

can you eat instead?

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