Can I include dairy in my diet even if I'm lactose intolerant?
Even if you're lactose intolerant, you probably don't need to give up all dairy products, which are an excellent source of calcium and protein. Research shows that most people who have trouble digesting lactose (the sugar in milk) can tolerate at least one cup of milk at mealtimes.

The list below suggests five ways to include dairy in your diet if you're lactose intolerant. And be sure to check out the list of good sources of calcium.

 Eat smaller portions. Try only 1/2 cup of milk, especially lactose-reduced milk, four times a day with meals or snacks.

 Drink milk with food. It's easier to digest when mixed with other foods.

 Look for lactose-reduced milk, or add over-the-counter enzyme drops to your milk that will break down the lactose. You can also buy enzyme supplements (lactase) that will help you easily digest the lactose.

 Choose low-fat or hard, aged cheeses. With low-fat cheeses, more than half the lactose is removed during processing. Hard, aged cheeses also have the lowest lactose content.

 Eat yogurt. This can be a great alternative to milk. Yogurt contains active cultures, beneficial bacteria that help you digest lactose.