lactose intolerant

We are pumped to share one of our favorite stories from Shape here on POPSUGAR Fitness.

Q: What's the deal with dairy? I've heard so many different things!

A: Milk, despite being a dietary staple for a very long time, does have its controversial side: On the one hand, you hear that milk and dairy are good sources of calcium, so you should consume them; on the other, you're told that drinking milk is unnatural and that humans are the only mammals to drink milk from other mammals, plus it has hormones.

To the unnatural point, we are also the only species to build and drive cars, so the line of thinking that compares our behaviors to other mammals isn't that compelling. As for hormones, there isn't adequate, credible research to support that there are hormones in milk causing problems for people. Now let's take a closer look at what we do know about how healthy milk and dairy are.

Whey and casein: These are the two proteins found in dairy products. Whey is by far the most popular protein used in protein powders, and casein has been gaining popularity over the years as well. Both offer unique benefits regarding amino acid profiles and digestion rates. Whey contains an abundance of branched chain amino acids, which are key for supporting muscle growth while also helping fight soreness from your workouts.

Convenience: Whether you choose cheese, cottage cheese, or Greek yogurt, dairy is an easy way to get in a high-protein snack during the day when you're on the go — something many people struggle with.

Learn the cons of eating dairy after the break!

If you're constantly feeling bloated, then lactose might be the culprit. According to nutritionist Kimberly Snyder, "[Dairy] is the number one thing I tell my clients to stop eating" — it's a common allergy you might not even realize you have! For lovers of milk and cheese, a life without dairy might seem impossible. Start small with this full-day meal plan full of healthy and delicious dairy-free recipes.

Breakfast

No yogurt for you this morning. Get in greens during breakfast with a big fresh veggie scramble, loaded with iron and calcium. This video recipe will show you how to cook up colorful and tasty Spring dish to perfection — it's all about the order you cook the veggies.

Lunch

For a riff on classic mayo-laden salad, try this crunchy, refreshing not-tuna salad. Fiber-filled chickpeas combine with apples, celery, and lemon, and then everything gets wrapped up into an unexpected cruciferous veggie: collard greens.

Afternoon Snack

A heaping portion of tabbouleh is high in iron, manganese, and vitamins C and A, all important nutrients for the body. The parsley, lemon, and mint each contain natural detoxing properties as well.

See the rest of the meal after the break!

Most people who opt for nondairy milk do so because of lactose allergies or lifestyle but often don't think about their needs beyond skipping dairy. Although lactose-friendly milks can provide nutrition in areas that skim milk is otherwise lacking, not all are created equal. Rice, soy, coconut, almond, and hemp milk are growing in popularity, and each has its own benefits. See how the most popular types of milk stack up in other areas and find out which one you should add to your shopping cart.

Get more calcium: With the exception of almond milk, all of these beverages contain as much as or more calcium than dairy milk. Soy and coconut take the lead, while rice and hemp contain as much calcium as traditional skim milk. Almond milk, unfortunately, contains no calcium; if you're trying to build stronger bones, steer clear of this type.

Cut back on carbs: If you're committing yourself to the no-bread policy, it's best to watch liquid carbs as well. Surprisingly, coconut milk wins the low-carb contest with even fewer grams of carbohydrates than skim milk. Tied for second place are soy and almond milk, following with hemp. All five of these milks are only hairs away from each other except for rice milk, which contains twice as many carbs as the rest.

See which milk is best when it comes to protein and fat after the break!

Many healthy breakfast ideas include dairy-filled products, but if you're feeling bloated, lactose might be the culprit. If you've always enjoyed yogurt or cheese first thing in the a.m., eliminating these foods from a diet may offer relief. You may be concerned about flavor and texture, but dairy-free can be delicious too. Each of these satisfying breakfast ideas also incorporates seasonal Fall ingredients.

Vegan Cranberry Almond Swirl Muffins

These cranberry-almond muffins can be baked ahead of time and enjoyed all week long. This recipe is a creative way to make use of extra cranberry sauce, and one easy switch makes it a gluten-free-approved treat.

Pumpkin Smoothie

Green smoothies are an easy on-the-go breakfast all year round, but this pumpkin spice smoothie really plays up the flavors of the season. In addition to the pumpkin puree, spinach and bananas help give this drink its smooth consistency, while dates naturally sweeten the blend.

Keep reading for two more dairy-free breakfast ideas.

Whether you're used to a dairy-free lifestyle or just trying it on for size, there are certain cravings that never quite disappear. Here are some easy swaps to make when your sweet tooth strikes.

• Instead of chocolate ice cream: Try chocolate soy milk — the similarity in taste is uncanny. Most people who try it end up liking it so much they stop buying dairy milk completely.
• Instead of cookies and milk: Try graham cereal in vanilla almond milk. Soaking graham crackers and then drinking the cinnamon-packed milk may bring you back to your childhood, so try this twist on an old favorite. In addition, this combo may actually leave you feeling more fulfilled. Worth trying: Puffin's Cinnamon cereal.
• Instead of peach cobbler: Try grilled peaches over vanilla coconut ice cream. This is a fun treat to make postdinner, especially if you are already grilling. The peaches only need to be sliced in half and warmed enough to melt the soft, delicious soy ice cream.

Whether you're vegan, lactose intolerant, or just need a nutrient boost, it's good to know that milk isn't the only source of calcium. Aside from nuts and fortified cereals, tofu, and orange juice, fruits and veggies help offer the 1,000 mg of calcium you need every day. Check out the list below to see how produce stacks up in the calcium department and for ideas about new ways to get more of this important nutrient into your diet.

Keep reading for more vegan sources of calcium.

If dairy products don't sit well with your belly or you choose to eat a vegan diet, then you can still satisfy your chocolate cravings. Although milk chocolate is made with dairy, many dark chocolate products are not. Just be sure to read the label before indulging in any chocolatey treat. I've done the legwork for you and gathered a list of my favorite dessert products and recipes that don't contain a drop of milk, butter, or cream.

• Use vegan chocolate chips and whip up a batch of vegan chocolate mousse made with this simple three-ingredient recipe.
• Endangered Species makes a few varieties of dairy-free dark chocolate including Dark Chocolate With Cranberries and Almonds, Dark Chocolate With Mint, Dark Chocolate With Blueberries, and Dark Chocolate With Espresso Beans.
• Get baking and prepare these decadent vegan brownies made with a secret ingredient: spinach. Top with fresh fruit puree or enjoy it on its own.
• If you prefer a crunchy cookie, then bake up a healthier, vegan version of Thin Mints.

See more dairy-free chocolate ideas after the break!

Turkey, mashed potatoes, dressing, gravy, pumpkin pie, oh my! Thanksgiving is not only a time to give thanks and surround yourself with loved ones, but it's also the annual holiday most known for its savory signature dishes. For some, this means gorging on yams, biscuits, and casseroles, but for others the day means worrying about food sensitivities and allergies that can be triggered by basic ingredients in a number of dishes. If you're lactose intolerant, Thanksgiving dinner can be overwhelming since so many delicious food items contain milk and dairy products. Here are some simple tips for surviving Thanksgiving and still indulging like everyone else if you are lactose intolerant.