Nutrition Month Ask a Dietitian: Snack Attack-a-la-Dairy-Free!

I received this question from a client recently who is removing dairy from her diet for the sake of her infant (she is currently breastfeeding).  Though a common question amongst dietitians today, I know many other individuals look for dairy free snacks when they are removing this food group from their diet.  Please remember the nutrients you gain from consuming dairy products, hence why there is such important value for you to sit down with a registered dietitian to ensure you are still receiving those vital nutrients from other sources, or supplementing as needed.

Question: Since I am trying to cut out dairy I am having issues with snack ideas. With always tending to my infant’s needs throughout the day I find I have to munch often (I use to use cheese as a go-to ). I try to always have cut up veggies, I have your amazing granola & almond milk in the fridge. But just wondering if there is something else you can recommend?

The Dairy Debate. My take on dairy is, if your body can tolerate it, enjoy it. Protein, zinc, calcium, Vitamin D, thiamin and good fat – it’s a one-stop shop, BUT as I mentioned above, I know there are many people out there who have ethical issues with consuming cow’s milk, allergies or sensitivities, or a common thread, links to sensitivities in infants if they are being breastfed or introduced to it.

I’m not going to hide the facts that many people are having these issues, and the debacle on whether we should or shouldn’t consume cow’s milk is still out there (remind yourself not to compare us, as Canadians to the United States, who have very different food and drug regulations around cow’s milk though).

So, for those on a dairy free diet, re-arranging your refrigerator, freezer, or cupboards so that you keep your Protein + Fibre focus in mind for healthy snacks to keep stocked may be a challenge in the beginning. I hope these little ideas and suggestions will be helpful. Modify depending on your hunger and whether it’s a snack or meal.

• Stock your freezer with My Chocolate and Nut Energy Bits. They are a staple and give that zing of energy and a little chocolaty-sweetness!
• Vegetables and Hummus  **Switch up your hummus in different ways. Instead of always using chick peas, you can use green peas and/or cannellini beans

• Roasted Chick Peas
• Home made trail mix with Almonds, Pumpkin Seeds, Dried apricots, and Cereal (such as Shreddies, Quaker Corn Bran Squares or Regular Cheerios)
• Cut up Fruit (ie. Apple, banana, strawberries) with Natural Nut Butter
• Fruit + Small handful of your favourite nuts or seeds
• 1-2 Dates stuffed with 1 tsp nut butter and topped with coconut
• Homemade whole grain fruit and nut muffin – make a batch and keep in the freezer
• Small whole grain wrap with nut butter and banana (like a sushi roll)
• Slice of whole grain toast with mashed avocado and tomato
• ½ small avocado with salt, pepper and lemon squeezed
• Hard boiled egg with cut up vegetables or a slice of whole grain toast or crackers
• Small can of tuna with cut up vegetables or a slice of whole grain toast or crackers
• Dairy-free yogurt does exist – it takes a bit to grab a liking to your palate, but stores do carry it
• Goats Milk Cheese – some people may be able to still include a goat’s milk-based cheese (make sure it’s 100% goat’s milk). Either goat cheese, or goat cheese feta are just a few options – you can spread on crackers or a slice of whole grain toast, or blend together with cucumbers, radishes and olives for a beautiful quick savoury bite

Hope these help you to and keep your energy up, nutrients on par and palates dancing!