Lactose intolerance diet

The aim of this diet is to avoid all foods which contain
lactose whilst maintaining an adequate nutritional intake,
especially of calcium. Some people with lactose intolerance may
tolerate small amounts of lactose whilst others may also have a
secondary sugar or sucrose intolerance.

DIET SHOULD BE HIGH IN

Alternative forms of calcium. Sources of calcium which do not
contain lactose include:

• Green vegetables such as broccoli, Chinese greens and
  cabbage.
• Oysters.
• Fish with edible bones such as sardines, herrings and
  salmon.
• Soy dairy products and tofu.

DIET SHOULD ELIMINATE

• All milk that contains lactose, evaporated milk, condensed
  milk, goats milk, breast milk, baby formulas(unless lactose free),
  yoghurt, cottage cheese, ricotta cheese, cream, cream cheese
  spreads, cheese spreads, cream cheese, sour cream, ice-cream, ice
  confections unless milk-free, custards, dairy desserts, whey, whey
  powder, non-fat milk solids, milk powder, some powdered beverages
  and whiteners. CHECK ALL INGREDIENT LABELS.

SAMPLE MEAL PLAN

The following diet has been suggested for this
condition.

BREAKFAST

1. One or two glasses water on rising.
2. 1-1 1/2 cups rolled oats porridge or high fibre cereal (no
   yoghurt-covered dried fruits) with soy milk or 2-3 slices wholemeal
   or grain bread with jam or honey or peanut paste or 1-2 slices
   wholemeal toast with 1/2 cup baked beans or scrambled egg.
3. One piece fresh fruit.
4. Tea or coffee with soy milk.

MORNING TEA

1. 2-4 rye crispbreads with lactose-free cheese, tomato or small
   packet corn chips and salsa dip.
2. One piece fresh fruit.
3. Tea or coffee with soy milk
4. Two glasses water.

LUNCH

1. Two to four slices wholemeal bread or 1-2 bread rolls with a
   little butter or steamed rice or noodles.
2. 1-2 slices lean cold meat with mayonnaise or salmon or
   tuna.
3. Salad as desired.
4. One piece fresh fruit.
5. Two glasses water.

AFTERNOON TEA

1. 2-3 rye crispbreads with salmon and tomato or one piece
   home-made sponge cake or bran loaf.
2. Tea or coffee with soy milk or glass of soy milk.
3. Two glasses water.

DINNER

1. 100-150g lean red meat or chicken, pork, veal or diet mince or
   vegetarian meat substitute or 180-250g grilled or baked fish. Low
   fat flavourings (check labels for sources of lactose).
2. Steamed jacket or mashed potato with soy milk or rice or
   noodles.
3. Plenty of fresh vegetables or salad.
4. Fruit crumble with soy milk custard or baked egg custard with
   soy milk.
5. Tea or coffee with soy milk.

REMEMBER

1. Substitute soy milk wherever you would use cows milk.
2. Ensure that adequate calcium has been added to the soy
   milk.
3. Avoid all sources of lactose and read ingredient labels for
   minor sources of dairy foods.

NOTES

Commercial preparations of lactase are available in most
areas. The preparation is added to milk before consumption and
‘digests’ the lactose. Pre-treated milk is also available.