Lactose Intolerance …
a Dairy Dilemma

Dairy is a rich source of calcium, but if you’re one of the many people who has difficulty digesting lactose, the naturally occurring sugar found in milk and other dairy products, you may be wondering how to get enough calcium in your diet. No worries, this is a dilemma for which there is a simple solution.

What is lactose intolerance?

Lactose is digested by the enzyme lactase. As we grow older, some people’s bodies produce less lactase, making it harder to digest significant amounts of lactose. This condition is called lactose intolerance. Close to 50 million American adults are lactose intolerant, and African-Americans and Asians are more widely affected than others.

How to get enough calcium
Calcium requirements as recommended by the National Institutes of Health are:
Age Milligrams Per Day
Women and men age 25 to 50 1000
Men age 51 and older 1200
Women pregnant or nursing 1200 to 1500
Women age 51 and older 1500 (1000 if taking estrogen)

According to the American Dairy Association, lactose intolerance doesn’t have to mean dairy intolerance. Here’s how you can include dairy in your diet:

• Drink lactose-free milk, which offers all the same nutritional benefits as regular milk.
• Choose aged cheeses such as Cheddar and Swiss that are naturally lower in lactose.
• Introduce lactose-containing dairy foods slowly, starting with small portions.
• Consider over-the-counter products that help break down the lactose in dairy foods.
• Eat yogurt, a cultured dairy product that contains “friendly” bacteria that help digest lactose.

If dairy is something you just don’t like, don’t want to include in your diet or just can’t tolerate, there are many non-dairy sources of calcium to choose from. Calcium is found naturally in some foods, while other foods are fortified with calcium. Use the list below to guide your choices, but remember, always read the Nutrition Facts label for the most accurate nutrition information.

Food                                                      Milligrams of Calcium

Calcium-fortified cereal, 1 ounce                             236 to 1043
Calcium-fortified orange juice, 8 ounces                 350
Sardines, 3 ounces oil-packed and drained            325
Pink salmon, 3 ounces canned with bones             181
Collard greens, ½ cup frozen cooked                     178
Calcium-fortified bread, 2 slices                              160
Spinach, ½ cup frozen cooked                                146
Soybeans, ½ cup mature cooked                            88

For a more comprehensive list of the calcium content in non-dairy sources, visit the USDA’s Food Sources of Selected Nutrients found at www.health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm.

Swordfish with Roasted Garlic Sauce

Prep time: 15 minutes
Cook time: 50 minutes
Total time: 65 minutes

• 2 medium garlic bulbs
• 1/2 cup no-salt-added chicken broth
• 3 tsp. chopped fresh tarragon, divided or 2 tsp. dried tarragon leaves, divided
• 4 (6-oz.) swordfish steaks
• 1/2 tsp. pepper
• 2 tsp. unsalted butter
• 2 to 3 tbsp. fresh lemon juice
• Lemon wedges (optional)

1. Lightly oil grill grate and preheat to medium-high. Cut off pointed end of garlic bulbs; place garlic on a piece of heavy-duty aluminum foil and wrap to seal in pouch. Place on grill rack and cover. Grill 30 to 35 minutes or until fork tender. Cool 5 minutes and squeeze pulp from garlic; mince. Set aside.
2. On stovetop, in a heavy skillet, bring chicken broth and 2 teaspoons of the fresh tarragon to boiling; lower heat and simmer until mixture is reduced to 1/4 cup.
3. Melt butter in separate skillet over medium heat. Whisk in garlic pulp, remaining 1 teaspoon fresh tarragon, broth reduction and lemon juice. Bring to boiling; reduce heat and keep warm until ready to serve.
4. Meanwhile, rinse and pat swordfish dry with paper towels. Sprinkle swordfish evenly with pepper and salt to taste. Grill fish 5 minutes on each side, or until fish flakes when tested with a fork. Transfer fish to a serving dish and serve with reserved roasted garlic sauce.

Serves 4
Per serving: 246 calories, 5g carbohydrate, 35g protein, 0g fiber, 9g fat, 3g saturated fat, 74mg cholesterol, 171mg sodium

*Serve this delicious Swordfish recipe along with the Kale and Onion Stir Fry

Kale and Onion Stir Fry

Prep time: 10 minutes
Cook time: 5 minutes
Total time: 15 minutes

• 1 lb. fresh green kale
• 2 onions, sliced
• 2 tbsp. rice vinegar
• 2 tbsp. light soy sauce
• 1/2 tsp. sugar

1. Clean kale and remove ribs. Coat a wok or skillet with nonstick cooking spray. Heat on medium high. Add kale and onions. Stir for 1 to 2 minutes.
2. Add rice vinegar, soy sauce and sugar. Reduce to medium and stir until kale and onions are crisp-tender.

Serves 4
Per serving: 94 calories, 19g carbohydrate, 5g protein, 5g fiber, 1g fat, 0g saturated fat, 0mg cholesterol, 330mg sodium, 165mg calcium (17% Daily Value)

Banana Soy Milk Shake

Prep time: 10 minutes
Total time: 10 minutes

• 2 ripe bananas
• 1/2 cup calcium-fortified orange juice
• 1 1/2 cups calcium-fortified soy milk
• 2 (6-oz.) carton soy strawberry or blueberry yogurt

1. Place bananas, orange juice and soy milk in blender. Blend for 1 or 2 minutes until smooth.
2. Blend in yogurt for 1 minute more. Chill, if desired.

Serves 4
Per serving: 176 calories, 34g carbohydrate, 5g protein, 2g fiber, 3g fat, 0g saturated fat, 0mg cholesterol, 50mg sodium, 328mg calcium (33% Daily