Don't discount dairy in lactose-free diet

Lisa Ryckman, Rocky Mountain News

Published May 15, 2007 at midnight

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Question: My 10-year-old daughter has been diagnosed as being lactose intolerant. How can I make sure she gets all the minerals and vitamins she needs without dairy?

Answer: Being lactose intolerant means her body has a tough time digesting the natural sugar found in milk, but it doesn't necessarily mean a ban on dairy.

"Many people who are lactose intolerant find they don't need to eliminate dairy completely," says Beth Jauquet, a registered dietitian with Cherry Creek Nutrition. "Some dairy products like yogurt or hard, aged cheese might be easier to digest. Incorporating lactose-reduced milk will provide the nutrients of regular milk with less digestive distress."

Milk contains lots of calcium, which is particularly crucial during the teen years when strong bones are developing, Jauquet says.

"To be sure you are getting enough, aim for three servings of high-calcium foods each day," Jauquet says. "Non-dairy sources include calcium-fortified orange juice, dried figs, tofu, fortified soy milk, canned sardines and salmon with bones, enriched cereals and green vegetables like broccoli, collards and kale."

To be sure she's getting enough of dairy's other key nutrients - vitamin D, vitamin A and potassium - give her green- and orange-colored fruits and vegetables daily, Jauquet says.

"Add at least three ounces of whole grains daily, incorporate fish like salmon and tuna on a regular basis and add beans to her diet at least three times each week," she says.

Here's a potato recipe that contains no dairy but packs a nice potassium punch:

Garlic Mashers

Makes 4 servings

6 garlic cloves, unpeeled

1/2 teaspoon olive oil

2 large potatoes (Idaho or russet)

2/3 cup fat-free chicken broth

1/2 teaspoon kosher salt (or to taste)

1 teaspoon fresh coarse ground black pepper

1/2 teaspoon fresh parsley, chopped

• Preheat oven to 350 degrees.

• Place garlic cloves in a baking dish and drizzle with olive oil.