How to deal with Lactose Intolerance

The major problem for people who are lactose intolerant is that they are not getting a sufficient amount of calcium in their diet(approx. 1300 mg of calcium per day), which is essential for construction, formation, and maintenance of bones, and it is especially necessary for us teens who are in the growth phase of life to get enough of this nutrient, since it is the time that calcium is best absorbed.

People who are lactose intolerant and cannot rely on dairy products for calcium can still get this nutrient through these foods:

-cheese/yogurt/dairy products with less milk in them (depending on how lactose intolerant the person is, some people may still be able to digest dairy products other than milk without having significant problems afterward)
-soymilk
-lactose-free milk
-taking a lactase supplement before consuming dairy products
-juices fortified with calcium
-vegetables such as broccoli, tofu, beans

Although calcium is an essential nutrient for the body, we must not forget as teens that there are other nutrients besides calcium that are necessary for growth and staying healthy.

The Macronutrients:

The 3 macronutrients are carbohydrates, proteins, and fats.

Carbs are the main energy source of our body and can also turn into fat, which is used to store energy for later use. Carbs are best obtained through wheat/grain foods such as rice and bread as well as fruits and vegetables.

Proteins build muscles, hormones, and enzymes, and also regulates the chemical reactions in the body. Proteins are best obtained through animal meat such as beef and chicken, milk, and vegetables.

Fats help the brain develop correctly, store energy for later use, and is necessary for the production of healthy skin and hair. Fats are best obatined through milk/dairy products, vegetable oil, and animal products such as fish.