Good Lifestyle

There is a big question around dairy and the place it should (or should not) have in your diet. Some of us are really allergic orlactose intolerant And has no choice but to cut it completely. But for the rest of us, one of the greatest concerns related to dairy is that it can be very caloric and addictive. Who does not like to devour a flat with melted cheese? This is not ideal if you try to lose or maintain a lower weight.

Dairy has also been proven to cause a little minor discomfort, such as "low-grade inflammation or nasal passages, explains," saysDavid Nico, Phd. Studies suggest that dairy can also be linked toskin problems With acne and eczema, the reduction of dairy products can therefore be a way to try to calm the aggravated skin.

So, here is the end result - you do not have to completely Nix Dairy from your diet. You are controlling how much you have every day because there is no correct or incorrect amount if you are not severely allergic or lactose intolerant. It's up to you to decide which swaps are negotiations and experiment different quantities every day to see how you feel. If you need your cream in your coffee, so go for it and see if you could live without a slice of cheese on your sandwich instead. If you want to learn to go without dairy completely, awesome! These tips will also help you transmit to a diet without dairy products.

For this to be even more manageable for you, we went to the experts for their advice on the best ways to reduce the dairy and perhaps even go without dairy! Read on, and for more things about how to eat healthy, you will not want to miss these21 best healthy cooking hacks of all time.

If you have friends on thePale Then you may have heard of making a saucepan of Ghee for the week. But what is it and why is it on a diet essentially free of dairy products like Paleo? "The GHEE is essentially clarified by butter. If you boil butter in a saucepan, milk solids rise to the top. Once you run all the milk solids up, which remains ghee," explainsStacke Shack, Ms, rd, ldn of Carillon Miami Beach and author ofMeat and potatoes of a healthy meal plan ... No bunned bunned. "Most people who need to be exempt from dairy products may still have GHEE. In fact, there is research that supports the use of GHEE for psoriasis."

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While the single coffee is really good for you and filled with antioxidants, what you are adding is the problem. And if you try to reduce the dairy, your morning Joe is the ideal place to start. "Try the silk milk cream at Almond, Califia Almond Mait pencil, or so delicious cream coconut milk. You can also like to use almonds, a cashew nut or a regular coconut to replace the milk or the Cream. If you use skim milk in your coffee, rice milk will be the nearest substitute, "says Shaccter.

And many brands are now making coffee coolers that use almond or coconut milk. If you like cream or half and half in your cup, try keeping coconut milk canned in the fridge. "Cream rises to the top and looks like a thick whipped packed," says Shackt. And do not forget that Starbucks now offers coconut milk as an option without dairy products. But one thing you should not grab, according to Shackter, is the non-dairy cream. "This usually uses trans greases or other unhealthy ingredients."

Nutritional yeast (also known asnode) Is a healthy yeast that is high in B vitamins and can make things like cheese when it is added to the recipes. "It's great for gulf-free and dairy-free recipes, such as macaroni and cheese, polenta, bean dip, potato mashed, organic popcorn, cooked vegetables, Curious cabbage chips, roasted walnuts and salad dressings, "says Shaccter. Do you want to lighten your chicken wings in a really delicious way? Shackter recommends reheating chicken remains in a frying pan with Frank's Redhot sauce, 1-2 tablespoons nutrition yeast, then a small olive oil, avocado oil or ghee.

Creamy salad dressings such as the ranch or blue cheese are hard to resist, but you can easily make your own dairy version without the dairy if it is a zone that you want to cut. "Mix the nut cheese [as almond] or a raw nut of the health food store in the culinary robot and add fresh garlic, lemon, spices and water to finish the mixture," recommends Shackl. "Lawyer is also great to add vinaigrette recipes to make them creatures." Inspired? Discover ourHealthy Vinaigrette Tips.

If a full fat yogurt portion is usually in your morning smoothie, it is an ideal place to cut the dairy - and you may not even know the difference! "Almond milk or coconut is an excellent alternative to give him the" creamy feel "that people really want," saysKen Immer, coche and president and head of the culinary officer ofCulinary health solutions. "Frozen nuts and hardened nuts are also working instead of yogurt or milk too."

Cheese, glorious cheese. It's a doozy when it comes to reducing the dairy because you want to give up things like pizza and grilled cheese sandwiches? "Fortunately, there are many alternative options nowadays that can satisfy your" need for cheese ", saysTorrie Yellen, Rd ToIssuance. "Try to spill cheese with soy cream on your toast in the morning or consider mixing your own cashew nut cheese, extremely versatile and easy to do." But if the nut or soy cheese is not your thing, there is a very good news: the hard cheeses such as the true Parmigiano-Reggiano are higher in proteins, calcium and fat lower than grease that softer cheeses such as cheddar or Switzerland. And according to Yellen, hard cheeses can generally be appreciated by those who are lactose intolerant because "most of the lactose is drained in the process of making cheese".

Soy and coconut yogurt areTypes of yogurt Stored in almost all large grocery stores if you want to drop off the dairy that you usually have for breakfast or afternoon snack. "Ty should find simple varieties to limit added sugars", educated Yellen. "In addition, soy yogurt will have a lot more protein than the version of the coconut." Once you have found the one you like, spine these yogurt alternatives with fresh fruit and a walnut handle.

It can become a habit of cooking with certain greases or oils, especially butter. We have already talked about Ghee as an alternative but realize that in a pinch, it's not for everyone. "What could replace butter in your famous brownies or mashed potatoes? There are many unique substitutes that can taste as wonderful," says Yellen. "Try using a cup of banana puree instead of butter in the cooking recipe or almond milk instead of regular milk. Instead of butter and cream, use unsweetened soy milk and the Extra virgin olive oil to break the muffled potatoes. "

"There are beautiful ice cream without dairy products on the market, such as the dream of rice or tofutti (soy-based)," recommends in Yellen. "Recently,Ben and Jerry'sLaunched a new range of vegetable ice creams made with almond milk. Classic flavors like Chocolate Fudge Brownie and Chunky Monkey can now be appreciated without dairy products! And if in a pinch,Marissa CioCiary, MS, RD, LD / N, CLT And the functional nutritionist of Carillon Miami Beach, recommends using frozen and mixed bananas with or without other frozen fruits to make a "good cream" dessert.

We know; Once again, cheese would do something even better. But if you are not in walnut cheese or if you just want to go from the cold turkey on the trick for at least one meal, your mid-lunch sandwich is another ideal place to drop off the dairy. "Make your sandwich just as satisfying by noticing your bread with a spread of the free terrace of dairy products and top have a mature lawyer instead of the usual cheese slice," says Yllenen.

Loading a baked potato with sour cream - and, of course, cheese - is both a movement of destiny and a dairy danger. If you can give up another but no other, follow the advice of Yellen and abandon the sour cream for fresh salsa fresco or soy cream like Vegan Gourmet.

Instead of reaching slices of cheese or yogurt, Yellen recommends replacing the snack of your afternoon with a handful of raw almonds or broccoli fresh and carrot cruise with a black bean dip for a mini- protein meal and rich in calcium. You can also NOSH on non-dairy options among theseHigh protein snacks Keep your hunger at the bay.

"Try to use Tahini - a sesame paste on the ground - instead of cheese to make a healthy nacho cheese dip," says Yellen. "Mix seven tahini tables with cups with cups, a nutritional yeast with soup soup, two tablespoons of ground cumin and an ½ teaspoon of sea salt. Serve with salsa and Your favorite tortilla chips. "

Your morning habit of cereals is one of the simplest meals of the day to reduce your dairy consumption. "Milk swap for unsweetened, non-dairy replacement" "milks such as those of coconut, almond, chia, oats, hemp, cashew nut, or quinoa," says CioRciary. "Look for the labels with the fewer additives, which are cleaner ingredients in nature. »

And if you are really ambitious, you can do your own. Ciorciary tells you just need a fine mesh colander, stamen, or "walnut milk bag". Soaking a cup of nuts or oats up to 2-8 hours (oat note can result in less soaking time) and mixing in a high speed mixer with three cups of water. Add flavor with a little vanilla or cinnamon if you wish.

If you are addicted to cheese on your salad. Ciorciary recommends trying one or two tablespoons hemp hearts in place of cheese on salads. "Their texture and flavor make a nice replacement and give you some extraOmega 3 Fats, fibers and whipper protein to salads ".

An easy means of cut milk and probably not the same taste everything is to change your protein powder to that which is based on plants instead of whey protein. "Choose an organic pea low sugar, rice, quinoa or mixed vegetable protein powder to add to Shakes and smoothies, hot cereals and more," recommends Corciary. EAT This, not that! team also made this search for you already; Do not miss our exclusive guideBest and worst protein powders!

If you eliminate dairy products because you are worried about health problems more image, Ciorciary does not say dairy products omit your diet all at once. "If it cuts both is too difficult, perhaps trying an 80/20 approach where 80 percent of the choices are without dairy products and the other 20 percent are better choices," suggests CioRciary. "I often recommend from only" known "tolerated foods (if any) and make changes for all known foods known to be problematic. You can also avoid triggers or foods that are extremely difficult for you to keep portionized. For example, if the cheese is a known trigger, perhaps consider an exchange of non-dairy products or choose "Crumbles" of FETA or Goat cheese as a control measure of the ".

Karena Dawn and Katrina HodgsonTone it up have a great way to enjoy your pizza, even if it is without dairy products. "If you make a pizza, a pita high with oregano, the basil, the dried chili flakes, tomato sauce and finely coconut flakes shredded," they suggest. "It looks like cheese, but offers a pleasure, hazelnut taste. And if the salads are Caprese a go-to treat, they say to exchange mozzarella with small slices of soft tofu, instead.

Simple Greek yogurt is a great protein rich food, but if you want to reduce your dairy consumption, consider reducing Greek yoghurt as a main event. "Instead, integrate it into your day in small quantities," suggestsAmy gorin, MS, RDN, and owner of Amy Gorin Nutrition. "Use it to replace the sour cream when eating tacos or using it as a dive, paired with a raw. »

Miso, afermented food Who is rich in umami (also known under the "sixth" taste) is a great replacement for recipes that require cheese. "As a general rule, you will find umami in animal products, but miso and mushrooms also," explainsSamantha Elkrief, The holistic health coach, and the chief. "I use Miseo in soups, sauces, sauces and pestos. You can also use it for glazes and marinades. »

"Dairy production is an excellent source of high quality protein, calcium and vitamin D. By choosing to reduce daily consumption of dairy products, it is important that a person examines closer his calcium intake," saysPaul Salter, MS, Rd, CSCS. "Calcium plays several crucial roles in the body, namely bone formation and muscle contraction. Dairy production is an excellent source of calcium and is often the "GO-TO" recommendation to stimulate daily consumption. Fortunately, there are several other foods rich in calcium options that can be incorporated instead of milk, yogurt or cheese ". What can you enter instead of dairy products so that all important calcium? Sardines are your choice high with 33 percent of your daily value! For larger options, seeRich in non-dairy calcium Food!

"Reducing excess dairy production is a great way to cut" hidden "calorie per day," saysAllyson Kramer, author ofNaturally Lean!"For example, think about your coffee. A single tablespoon of thick cream contains more than 50 calories while a tablespoon of almond milk has only ThreeCalories. The next time you order a pizza, ask for "no cheese" and high with your favorite vegetables. This small change alone will save you about 270 calories per slice! And another great reason to reduce dairy is to increase the other types of nutrients you can enjoy. " Instead of filling the dairy products, try to replace them with whole foods, such as vegetables, nuts and beans. "The bottom line? Instead of observing above the dairy, you miss, kiss the calories that are also cut - and the new interesting way of eating! Talking about calories cut, here are simple swaps to cut calories It's so easy that you can shave thousands of calories from your diet in a week!