{"id":12866,"date":"2018-11-01T08:30:05","date_gmt":"2018-11-01T08:30:05","guid":{"rendered":"https:\/\/www.healthymale.com\/squad\/?p=12866"},"modified":"2018-11-01T08:30:05","modified_gmt":"2018-11-01T08:30:05","slug":"replacing-dairy-in-your-diet","status":"publish","type":"post","link":"https:\/\/www.healthymale.com\/blog\/nutrition\/replacing-dairy-in-your-diet\/","title":{"rendered":"Replacing Dairy in Your Diet"},"content":{"rendered":"<p>For men who are lactose intolerant or just trying to cut back on or avoid dairy products in their diet, there are plenty of alternatives. Here are some dairy-free options worth trying.<\/p>\n<p><strong>Alternatives to cow\u2019s milk<\/strong><\/p>\n<p>If you\u2019re using to pouring a cup of whole milk on your cereal but are ready to give dairy the boot, note that you\u2019ll be changing your calories, protein and fat intake too. One cup of milk has<\/p>\n<p>149 calories, 8 grams of protein and 8 grams of fat, so here\u2019s what you\u2019re looking at in your swap:<\/p>\n<p>Replace with:<\/p>\n<ul>\n<li>1 cup of soy milk<\/li>\n<\/ul>\n<p>80 calories<\/p>\n<p>7 grams of protein<\/p>\n<p>4 grams of fat<\/p>\n<p>(Available in sweetened or unsweetened)<\/p>\n<p>Or<\/p>\n<ul>\n<li>1 cup of almond milk<\/li>\n<\/ul>\n<p>39 calories<\/p>\n<p>1 gram of protein<\/p>\n<p>2.5 grams of fat<\/p>\n<p>Or<\/p>\n<ul>\n<li>1 cup of rice milk<\/li>\n<\/ul>\n<p>113 calories<\/p>\n<p>Less than 1 gram of protein<\/p>\n<p>2 grams of fat<\/p>\n<p>Or<\/p>\n<ul>\n<li>1 cup of coconut milk<\/li>\n<\/ul>\n<p>74 calories<\/p>\n<p>Less than 1 gram of protein<\/p>\n<p>5 grams of fat<\/p>\n<p>Other dairy-free alternatives to try include hemp milk, cashew milk, oat milk, flax milk and tiger nut milk.<\/p>\n<p><strong>Alternatives to cheese<\/strong><\/p>\n<p>Some experts say that cheese is actually addictive, so this one might be hard to break, but it\u2019s not impossible! Check out these alternatives to help you replace your favorite flavors and textures with a non-dairy option.<\/p>\n<ul>\n<li>If you love soft cheeses, considering picking up some dairy-free alternatives at your local health food store. These plant-based versions are often made with soy or coconut milk. They\u2019re professionally crafted to mimic real cheese, but you\u2019re welcome to attempt to make your own at home too. Start by soaking cashews overnight, then puree them with some lemon juice, nut milk and salt (if they were unsalted).<\/li>\n<li>Craving nacho cheese? Try blending tofu with salt and spices.<\/li>\n<li>To replace Parmesan or Romano cheese for your pasta dishes, experiment by crumbling hard tofu and baking it with truffle oil and salt.<\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>For men who are lactose intolerant or just trying to cut back on or avoid dairy products in their diet, there are plenty of alternatives. Here are some dairy-free options worth trying. Alternatives to cow\u2019s milk If you\u2019re using to pouring a cup of whole milk on your cereal but are ready to give dairy [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":16437,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"footnotes":""},"categories":[453],"tags":[833,834,723,835,732,836],"class_list":["post-12866","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-cheese","tag-dairy","tag-diet","tag-milk","tag-nutrition","tag-vegan"],"_links":{"self":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/12866","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/comments?post=12866"}],"version-history":[{"count":0,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/12866\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/media?parent=12866"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/categories?post=12866"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/tags?post=12866"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}