Most people grew up hearing the phrase, “You’d better drink your milk if you want to grow up big and strong!”, from our mothers or caretakers. We’ve long associated milk with strength, health, and vitality since it is an excellent source of calcium and protein. Not to mention, it goes very well with cookies. And who hasn’t enjoyed a warm glass of milk, soothing them to sleep on a restless night?

However, many people discover that they suffer from dairy sensitivity, or even intolerance as they grow older. They may get stomach cramps, bloating, constipation, or other unpleasant side effects after ingesting dairy products. Eliminating this food group takes some discipline, but can result in a dramatic improvement in well-being once it is done successfully. So, are the dairy-sensitive amongst us doomed to a life of dry cereal and black coffee?

Fortunately, we live in a time when there are many choices for those who wish to eliminate dairy from their diet, without sacrificing all the health benefits. Here are a few of the most popular alternatives to cow’s milk.


What You Should TryWhy You Should Try ItWho Makes It
Soy Excellent source of protein, containing 9 essential amino acids. Also high in calcium and iron.Silk, EdenSoy, Whole Foods 365
AlmondVitamin content includes E, manganese, selenium, magnesium, potassium, zinc, iron, fiber. High in calcium, but low on protein. Blue Diamond, Califia Farms
OatHigh in fiber and iron, low in fat and sugar. Oatly, Pacific Foods
A2 This milk lacks the A1 protein which causes the discomfort and bloating in most people. The A2 Milk Company
Ultra-pasteurized High in protein and low on carbs. Lactose-free so it’s also good for the lactose sensitive.Fairlife


Although any of the beverages above can be used in place of regular milk, our favorite at SolidHealth is Fairlife Milk. It’s high protein level (13 grams per serving) and low sugar content (6 grams) make it a great choice for people following a fitness program. It’s lactose free as well which makes it a safe choice for those with sensitivity. If you want to help your brain as well as your body, pick up a bottle of Fairlife DHA Omega-3. Another good option is MooTopia Lactose Free Fat Free Milk if losing weight is a priority in your program. You can find these at most national retailers like Safeway, Raleys, and Walmart.

If you’re considering adding one of the beverages above to your diet, you can easily include it in your SolidHealth meal plan. For example, here’s a step by step guide to Quick Logging almond milk into the application.

Step 1

Open the SolidHealth mobile app. Click the blue “plus” button in the lower right hand corner of the screen to access a menu.

alternative dairy choices

Step 2

Once the menu populates, select the first option, “Quick Log” by tapping the screen.

solidfit quick log

Step 3

Type the phrase “almond milk” into the search field at the top of the screen. A variety of choices will auto populate with serving size and nutritional information for each one. Simply select the one you want by tapping its box.

solidfit quick log

Step 4

A pop up field with your selection will appear. Here you can edit the unit amount (numerical) and unit type (servings, grams, ounces) of your portion. Hit ‘Log Item’ to confirm.

solidfit quick log

It’s that simple! In seconds you can Quick Log your “dairy” option to your SolidHealth meal plan, so you can be confident that you are on track to meet your health and fitness goals.

Theresa Condon
Theresa Condon

Theresa is a storyteller at heart who is also passionate about helping people achieve their athletic goals. She is a former CCS finalist and Div 1 track & field collegiate athlete. Now, she works with runners of all ages to help them get faster and stronger while having fun!

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