-Free Diet

To avoid accidental consumption of dairy, it is important to read food labels carefully. Be aware that the following ingredients indicate the presence of dairy:

Albumin Lactoglobulin Milk solids Whey protein Casein Lactose Nougat Whey syrup Caseinate Milk Rennet Yogurt Curds Milk protein Whey powder Lactic acid starter culture

Dairy may appear in unexpected food items. Be aware that the following usually contain dairy:

Bakery products Cream Mashed potatoes Baking powder Creamed foods Powder/ dried milk Butter/ butter-like spreads Custard Salad dressings Butter and cream sauces Evaporated milk Scrambled eggs Cake mixes Skim milk Cake toppings Instant desserts Sweets Canned tuna/ meats Instant pudding mixes Whole milk Chocolate Junket Yorkshire pudding Condensed milk Margarine

Note that meats purchased at delis may be contaminated with dairy products, as these are often sliced on the same equipment as cheese. Other meats may contain casein as a binder.

Alternatives to Dairy

Milks Soy, rice, oat, almond, hazelnut, and hemp Amasake (a cultured rice drink)

Cheese Nu Low- Sodium Cheddar* Soya Kaas* White Wave Soy-A- Melt* Soya Kaas Mild American Cheddar* Soymage Cheddar White Wave Fat-Free* White Wave Cheddar Soy-A-Melt* Almond Rella* Lite ‘n’ Free* White Wave Fat-Free Cheddar*, Soymage Lite ‘n’ Less Zero-Fat Rella California Cheddar* Nu Tofu Cheddar* Lite ‘n’ Free Cheddar* Tofutti Soy Cheese Slices Lite ‘n’ Less American* Follow Your Heart Alternative

Butter, cream cheese, and other spreads Earth Balance Natural Buttery Spread Safflower Oil Soy Garden Natural Buttery Spread Olive Oil Tofutti – Better than Cream Cheese Coconut Butter (Omega Flow) Smart Balance 37% Light Buttery Spread Spectrum Soy Margarine Nut Butters such as cashew, tahini, etc. Galaxy Nutritional Foods Vegan Cream Cheese Style Spread

Source: Bastyr University

Ice Cream Tofutti non-dairy frozen desserts Rice Dream “ice cream” Fruit sorbets (dairy-free only) Juice Popsicles Fresh or frozen fruit smoothies Organic Soy Delicious non-dairy frozen desserts

Yogurt WholeSoy Creamy Cultured Yogurt So Delicious Creamy Cultured Yogurt Trader Joe’s Ricera Organic Rice Yogurt Nancy’s Organic Cultured Soy Yogurt

Mayonnaise Spectrum Canola Mayonnaise Nasoya Soy Mayonnaise

Sour Cream Tofutti Better Than Sour Cream Galaxy Nutritional Foods Vegan Sour Cream Style Topping

*Contains casein, a protein found in cow’s milk. Individuals with a dairy protein allergy must avoid casein; those with can consume dairy-free products with casein, while avoiding lactose found in dairy foods.

Other dairy-free/ calcium-containing foods: Tofu (raw, firm) ½ cup 250 - 800 mg (varies) Legumes Kidney beans 1 cup 87 mg White beans 1 cup 191 mg Chickpeas 1 cup 76.8 mg Almonds (raw, unblanched) 1 oz 70 mg Sesame seeds ¼ cup 351 mg Eggs (large) 1 each 25 mg Broccoli, raw ½ cup 21 mg Kale, boiled 1 cup 179 mg Collard Greens, boiled 1 cup 226 mg Romaine lettuce 2 cups 40 mg Chinese Cabbage, raw 1 cup 74 mg Spinach, boiled 1 cup 244 mg Rhubarb (raw) ½ cup 53 mg Sardines, canned in oil, with bones 3 oz 324 mg Figs (large, raw) 1 each 22 mg Apricots 1 cup 22 mg Oranges 1 each 52 mg Calcium fortified orange juice 1 cup 300 – 350 mg Calcium fortified milk alternatives 1 cup 200 – 250 mg

Sources: World’s Healthiest Foods website NIH Office of Dietary Supplements website The & Anaphylaxis Network: www.foodallergy.org Food Allergy Initiative: www.foodallergyinitiative.org