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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
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.
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.
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.
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.
