Dairy alternatives. How to substitute milk, cheese and butter.

Almond butter

Almond milk has become a very popular alternative to regular milk. It is simple to make, inexpensive to buy and tastes delicious.

A cup o almond milk contains 39 calories, 1.5 g of protein, 2.5 g of fat.

Almond milk lacks the strong flavor of other plant-based varieties of milk. So it may be good transition milk for many people to try.

Almond milk can be dairy-free, but it does contain small amounts of saturated fats from almonds. Many dairy-free options are low in saturated fat. Almond milk can be an alternative for those who have dairy allergies, but don't want the dairy taste.

Almond milk can be used as a substitute for dairy milk in baking and cooking.

Almond milk can be used in recipes that do not require dairy, but it is best to use dairy milk if you prefer the dairy flavor.

There are three popular brands of almond butter: Silk Pure Almond Unsweetened Vanilla Nut, Blue Diamond Unsweetened Vanilla Nut, Califia Farms Almond Milk Unsweetened.

Soy milk

Soy milk may be recommended by some doctors for those who are allergic to dairy products or want to reduce their calories.

One cup of the best brands of soymilk provides 7 g of protein and 4g of fat. The milk also has just 80 calories.

Soy milk may have a peculiar flavor for people who are not familiar with it. There are sweetened and non-sweetened options available so you can have different tastes. Whole milk has approximately 8 grams of protein and calories per cup. It also contains nutrients such as calcium and potassium.

Soy milk has approximately 80 calories, 7g fat, 4g protein, and thiamin.

Coconut milk

Coconut milk was used in cooking for centuries.

It can be substituted for cow's milk in many foods.

One cup of whole milk dairy milk provides approximately 146 calories, 8g protien, 7g fat, and 12g lactose.

Coconut milk is comparable in that it contains approximately 50 calories and has 1 g of protein as well as 3 g fat.

Coconut milk can be substituted for dairy. Coconut milk is high in vitamins A, B and C, E and K. It also contains magnesium, zinc and iron.

Coconut milk has approximately 100 calories, 5 grams of protein and 3.5g of fat. You can find coconut milk in both regular and light varieties. They contain less sugar than full fat coconut milk.

Oat milk

Oat Milk is dairy-free milk made by blending oats until smooth. Oat milk is low in cholesterol and has a slightly thinner texture than dairy milk. It is easy to drink because of its subtle flavor. Oat milk can also be used in baking, but it may require additional thickeners such as cornstarch. Oat milk is made of oats with water. It's a good source for fiber, vitamin D. manganese, folate and potassium.

A cup of oatmilk has 120 calories, 6g protein, and 4g fat. Oat milk can be found in various flavors, including vanilla chocolate, peanut butter, apple cinnamon, and plain.

Rice milk

Rice milk is made from rice grains soaking in water until they expand. The starch in rice is broken down into simple sugars called Maltose. After this, the liquid is strained and boiled before being chilled and packaged.

Rice milk is sweeter than milk and slightly thicker that dairy milk. It's opaque because of its starch content. For taste, it is often lightly flavoured with vanilla. Rice milk is low in protein and fat, as well as containing no sugar or cholesterol. Due to this lack of nutritional value, rice milk is usually fortified with calcium and vitamin D.

Rice milk is low on calories, high-protein, and high in carbohydrates. It's also rich in dietary fiber, vitamin A1, and phosphorous.

Hemp Milk

Hemp milk can be made from hemp seeds or water. In its nutritional content, hempmilk is very similar with rice milk.

Hemp milk is richer in beneficial omega-3 oils and omega-6 oils, due to its high content of essential fatty substances (good fats) from hemp seeds.

Many people dislike the strong taste of hemp milk. When using hemp milk, it may be necessary for you to mix the water with another milk-free option.

Hazelnut Milk

Hazelnut milk is a dairy-free version of milk that is made from ground hazelnuts and boiling water. Although the liquid can be further dilute to obtain the desired consistency, it will not have the same creaminess as dairy milk.

Hazelnut milk contains a much lower level of protein and fat than milk. This makes it a poor choice for dairy alternatives. However, hazelnut dairy is high in vitamin E as well as calcium.

Pea Milk

Pea milk is dairy-free milk made by blending yellow peas to extract the starch.

Pea Milk may be further dilute to achieve desired consistency. It will never have the same creaminess of dairy milk.

Peamilk is less calcium and protein than dairy milk, but richer in vitamins C, B5, and B6. In addition, pea milk contains much more vitamin A as compared to milk.

Dairy-free milks are not only available, but there are also dairy-free cheeses. Spreads, yogurts, ice-creams and chocolate bars that are made with dairy alternatives.

You can find many dairy alternatives if you are dairy-free. Dairy milk options come in many flavors and brands. Each product contains a different nutritional profile to meet individual dietary needs. You can use soy, hazelnuts, oat, oat, or rice dairy substitutes in baking and cooking. Hempseed dairy should be used as an ingredient in cereals. You can replace dairy milk, butter, yogurt, and cheese with dairy-free alternatives.

You can substitute dairy products with dairy protein casein if you are lactose intolerance. You can choose to be dairy-free if you have dietary restrictions. Look for organic dairy products.

Regardless of your dairy preference, dairy-free milk can offer a nutritional profile comparable to dairy milk. The sugar in dairy-free milk provides carbohydrates and the protein comes from non-dairy sources. You can use dairy-free milk made from soy, hazelnuts, rice, and other dairy-free dairy options for cereal or drinking all by itself.

Try these dairy-free alternatives, and please leave a comment to let us know your favorite ones.

FAQ

How often should I exercise?

Fitness is key to a healthy lifestyle. However, there isn't a set amount of time you must spend working out. Find something you like and stay with it.

You should aim to do 20-30 minutes of moderate intensity exercise three times per week. Moderate intensity means that you will still be working hard even after your workout is over. This type of exercise burns approximately 300 calories.

If you prefer to walk, go for 10 minute walks four days a week. Walking is low in impact and easy for your joints.

Jogging three times a week for 15 mins is enough if you want to run. Running can help you burn calories and to tone your muscles.

Begin slowly if your are not used to working out. Start with just 5 minutes of cardio a few times a week. Gradually increase the time you do cardio until your goal is reached.

How much should I weight for my height and age? BMI calculator and chart

The best way to determine how much weight you need to lose is to use a body mass index (BMI) calculator. The range of a healthy BMI is between 18.5- 24.9. To lose weight, you should aim for a loss of 10 pounds per year. Enter your height and weight to calculate your BMI.

To see if you're overweight or obese, check out this BMI chart.

What should I eat?

Eat lots of fruits and vegetables. They contain vitamins and minerals which help keep your immune system strong. They are also rich in fiber, which is good for digestion and makes fruits and vegetables filling. Include at least five portions of fruit and vegetables per day.

Make sure you drink plenty of water too. Water flushes out toxins and helps you feel full between meals. Drink about eight glasses each day.

Refined grains should be replaced with whole grains. Whole grains retain all nutrients including B vitamins, iron and zinc as well as calcium, magnesium, calcium, protein, and magnesium. Refined grains have been stripped of some of their nutrition.

Avoid sugary drinks. Sugary drinks are loaded with empty calories and contribute to obesity. Instead, choose water, milk, and unsweetened tea.

Avoid fast food. Fast food has little nutritional value. It may taste great but it won't give you the energy you need to function properly. Use healthier options, such as soups, sandwiches, salads, and pasta.

Limit your alcohol consumption. Alcohol is a poor nutrient and has empty calories. Limit the number of alcoholic beverages you consume per week to no more that two.

Try to cut down on red meat. Red meats have high levels of cholesterol and saturated fat. Opt for lean cuts of beef, pork, lamb, chicken, fish, and turkey instead.

Statistics

• The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health (59Trusted (healthline.com)
• nutrients.[17]X Research sourceWhole grains to try include: 100% whole wheat pasta and bread, brown rice, whole grain oats, farro, millet, quinoa, and barley. (wikihow.com)
• According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week (54Trusted Source Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health. (healthline.com)
• In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. (who.int)

External Links

health.gov

• Health.gov, the Home of Office of Disease Prevention and Health Promotion

cdc.gov

• Water and Healthier Drinks - Healthy weight, nutrition, and physical activity
• Healthy Weight, Nutrition and Physical Activity

who.int

• WHO urges countries to reduce sugar consumption among children and adults.

health.harvard.edu

• Supplements: A scorecard - Harvard Health
• How Much Exercise Do You Need? Harvard Health Publications. Harvard Health

How To

Here are 10 tips to live a healthy lifestyle

How to lead a healthy lifestyle

Our fast-paced world means that we aren't getting enough sleep, don't eat enough, drink too much alcohol, and smoke too many cigarettes. We don't properly care for our bodies.

It is very hard to find a balanced diet and exercise routine when you work fulltime and do all these things at the same time. It's even harder when you are stressed because your mind tells you that you cannot handle the situation anymore. So we feel guilty and give up.

It is possible that your body is experiencing problems. Consult a doctor immediately to get his/her opinion on your current condition. If there's nothing abnormal, you might have stress from your job.

Some people think they're lucky because their jobs let them go to the gym on a regular basis or they have friends who help them stay fit. Those people are lucky. These people don't have any difficulties. They had everything under control. I wish that everyone could be like them. Unfortunately, many of us don’t know how to manage our personal and work lives. Many people end up with bad habits which eventually lead to diseases such as heart disease, diabetes, cancer and many others.

Here are some tips to help improve your lifestyle.

1. Get enough sleep, minimum 7 hours, maximum 8 hours. This includes good sleeping habits and avoiding caffeine for the last hour before bed. Caffeine blocks melatonin hormones, making it difficult to fall asleep. Make sure your bedroom is dark and clean. If you work late at night, make sure you have blackout curtains.
2. Good nutrition is key to a healthy lifestyle. Avoid sugary products, fried food and white breads. Lunch should include fruits, vegetables, and whole grains. A good snack option for afternoon is to include protein-rich snacks like nuts, seeds, beans and dairy products. Avoid sugary snacks like cookies, chips, chocolates, and cakes.
3. Get enough water. The majority of people don’t drink enough water. Water helps us to burn more calories, keeps our skin looking young and supple, flushes toxins from our system and improves digestion. Drinking six glasses of water daily will help you lose weight faster. The best way of determining your hydration is to check the color in your urine. A yellow urine color indicates that you are dehydrated. An orange urine color means that you are slightly dehydrated. Pink urine means that your hydration level is normal. Red urine means that you are overhydrated. Clear urine means that you're highly hydrated.
4. Regular exercise can increase energy and decrease depression. Walking is a good way to get fit and improve your mood. Walking may appear easy but requires concentration and effort. Your brain must be able to concentrate on walking, while taking deep breaths and slowing down. Walking for 30 minutes at a steady pace can help you burn between 100 to 150 calories. Start slow, and then increase the pace. To prevent injury, don't forget to stretch after you exercise.
5. Positive thinking is crucial for mental health. Positive thinking makes it easier to create a happy space within yourself. Negative thoughts drain our energy and cause anxiety. Focus on what you want and do the things that will keep you motivated. Break down the tasks into smaller steps if you feel overwhelmed by all the new tasks. Be aware that you will fail at times, but don't despair. Just get back up and start over.
6. Learn to say No. We are often so busy that our attention is not focused on the important things we are doing. It is important you can say no when it is necessary. Saying 'no' does not mean being rude. Simply saying "No" does not mean you are rude. You will always find a way to complete the task later. Be clear about your boundaries. Ask for assistance from someone else. Delegate the work to someone else.
7. Take care of your body - Keep track of your diet. You can boost your metabolism by eating healthier foods. Avoid eating anything heavy or oily as they can raise cholesterol levels. Good advice is to eat three meals and 2 snacks each day. Aim to consume 2000-2500 calories each day.
8. Meditation can be a great stress relief and can help reduce anxiety. Your mind will relax when you sit still and close your eyes. This exercise will give your mind clarity, which is very important in making decisions. Meditation can help you be calmer, happier, and more productive.
9. Breakfast is the most important meal you should eat each day. Skipping breakfast may cause you to eat more at lunchtime. It is never too late, so long as you eat your breakfast within one hour of getting up. Eaten breakfast will boost your energy and help you manage your hunger.
10. Clean eating is key to a happy mood. Avoid junk food and other food items that have artificial or preservative ingredients. These products can cause acid reflux and increase cravings. Fruits and vegetables are rich in vitamins and minerals that improve overall health.