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SNAP4CT Blog

Enjoy Dairy with Lactose Intolerance

6/26/2020

5 Comments

 
Enjoy Dairy with Lactose Intolerance
Dairy provides many healthy nutrients including calcium, potassium, vitamin D, and protein. But what if you or a loved one is lactose intolerant? Luckily, you don’t have to say goodbye to all of these foods! There are many ways you can still enjoy the taste and health benefits of low fat and nonfat dairy and dairy alternatives. Keep reading to find out how!

What is Lactose Intolerance?

Lactose intolerance is a disorder caused by the inability to digest lactose, the natural sugar found in milk and other dairy foods made from milk. After eating or drinking dairy products, people with this condition may experience cramping, diarrhea, bloating, and gas.
Think you might be lactose intolerant? 
Talk to your doctor so you can be properly diagnosed.

Don't confuse lactose intolerance with a milk allergy! A milk allergy is an allergic reaction to the protein in milk. Lactose intolerance can cause discomfort, but is not life-threatening like a milk allergy. Visit our Food Allergies on a Budget blog for tips to avoid allergens.

Limit the Lactose

To avoid those unwanted symptoms, limit the amount of lactose you eat.
Foods that contain lactose:
  • Buttermilk
  • Cheese
  • Condensed milk
  • Cream
  • Cream cheese
  • Dry powdered milk
  • Half and half
  • Evaporated milk
  • Ice cream
  • Milk
  • Sherbet
  • Sour cream
  • Whey
  • Yogurt
Foods that may contain lactose:
  • Baking mixes
  • Breaded meats
  • Chocolate candies
  • Dips
  • Frosting
  • Hot chocolate mix
  • Powdered creamers
  • Prepared cakes
  • Processed meats
  • Salad dressings
  • Sauces and gravies
  • Soups
You don't have to give up your favorite foods! Did you know:
  • Most people with lactose intolerance are able to tolerate small amounts of dairy. If you choose to eat dairy foods, small amounts throughout the day may not bother you like large amounts at one time do.
  • Slowly increasing the amount of lactose consumed over time can help improve tolerance. Some people find that by gradually increasing the amount of dairy in their diet, they are able to eat larger amounts without unpleasant symptoms.

Read Ingredients Lists

Lactose is found in both dairy products and packaged foods, so reading food labels carefully is important! The ingredients list is ordered from the most to the least in weight. If none of the first 4 ingredients contain lactose, the amount in the food is likely small. Watch out for ingredients like "whey," "curd," and "lactulose," these are other names for milk. Here's a full list of Hidden Names for Milk [PDF] from Kids With Food Allergies to help you identify foods that contain lactose.
Nutrition Label

Dairy Foods You CAN Eat!

Dairy
MyPlate recommends older children, teens, and adults get 3 servings low fat or nonfat dairy per day. Here's a list of dairy products you can eat and easy recipes to make with them!

Milk

Eating or drinking solid foods with milk helps slow digestion and decrease discomfort. Or you can try lactose-free (cow's) milk or plant-based milks like soy, rice, almond, or cashew. Both are easy swaps for traditional milk! Choose plain, unsweetened milks to limit added sugar. If you must choose a dairy alternative, it is important to look for ones fortified with the calcium and vitamin D needed for bone health. For more info, see Non-Dairy Sources of Calcium from MyPlate.
Homemade Eggnog
Mango Banana Smoothie
Brown Rice Pudding

Yogurt

Enjoy regular or Greek style, live active cultures in the yogurt help your body digest the lactose. You can also buy lactose-free or dairy-free (made from soy, almonds, coconut, etc.) yogurts if you must avoid lactose completely. Yogurt can be full of added sugar too, so opt for plain, unsweetened varieties and sweeten it yourself with fruit or honey.

Cheese

Aged cheeses like Parmesan, Swiss, and cheddar have less lactose than fresh or soft cheeses like feta, mozzarella, and cottage cheese. That makes them easier to digest for people with lactose intolerance. Lactose-free and dairy-free options are also available, if you choose to avoid cheese completely.

Ice Cream

The amount of lactose varies by brand and recipe, but lactose-free and dairy-free options are available! Either choice, enjoy in moderation.

Need More Info on Lactose Intolerance?

  • Lactose Intolerance - from National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)
  • 7 Ways to Start Adding Dairy Back Into Your Diet - from National Dairy Council
  • Milk Allergy vs. Lactose Intolerance - from Food Allergy Research & Education (FARE)

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5 Comments

6 Tips for Shopping at CT Farmers Markets

6/17/2020

1 Comment

 
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We are lucky to have over 130 farmers markets in Connecticut. They provide access to fresh fruits and vegetables, and other healthy goodies. Plus going to a local market can help you save money!

We'll help you get started with these 6 easy tips:
​

Tip 1 - Plan Ahead

Start by finding the CT Farmers Market near you and learning when the market is open. Sometimes it is best to call markets or search for them online to locate their updated schedule. Our Online CT Farmers Market Map can help.
 
Planning what you will buy at the market is important. Set a budget for what you would like to spend and how much of your SNAP/EBT benefits you can use. Then think about the meals and snacks you will have for the following week. Making a shopping list is smart because it helps you remember what you need, and it prevents you from buying too much.
​

Tip 2 - Use Your SNAP / EBT Benefits ​

Many CT Farmers Markets accept SNAP / EBT benefits. Some even double or triple the amount. For example, if you have $5.00 in benefits you can get another $5.00 in tokens or vouchers to spend! Our CT Farmers Market Guide 2020 lists some of the markets that offer this great service.

To use your benefits, find the market manager’s table (often when you first enter the market). They will help guide you through the process. See Using SNAP/EBT at Farmers Markets for more info. 
Picture
Image from OhSNAP! Hartford

Tip 3 - Shop Around Before You Buy

Prices may be different at each stand. By walking around the entire market before you buy you can make the choices that cost the least. Plus, all those steps mean you are getting your exercise in too! 

Don’t forget to review your list from Step 1. You can always make changes to the list if you see a new item that is a bargain. 
​

Tip 4 - Talk to the Farmers

​Farmers are experts on their fruits and vegetables! Don't be afraid to ask them questions. They may give you tips on how to cook and store their products. And, they can even tell you what they will be offering later in the season.  
​

Tip 5 - Prepare What You Buy ASAP

 Keeping your purchases fresh for as long as possible will help you save money. As soon as you get them home, wash and cut any items you will eat in the next 1-2 days. Store all others where they will keep longest.
​
Some fruits and vegetables need to be refrigerated and others are better left in a cool, dry place. Use this helpful guide to know what to do.
Picture
​ Infographic from the Academy of Nutrition and Dietetics. Click for full size.
Also follow these storage tips:
  • For greens: Wrap washed greens in a paper towel and place in a plastic bag. Keep in the coldest part of the refrigerator and plan to eat within 1-4 days.
  • For berries: Wash right before you eat them so they don’t get moldy. Berries can last for well over a week in the refrigerator. For keeping longer see Tip 6.
​

Tip 6 -  Freeze Some Fruits & Veggies

Picture
​Freezing produce can keep it fresh for months. If the price is right and you are able to freeze it, buy as much as you can afford! Fruits like  peaches, cherries, and berries (strawberries, blueberries, raspberries) work well. Chop vegetables like broccoli, cauliflower, or carrots before freezing so that they will be easy to thaw and prepare.

1 Comment

Connecticut Farmers Market Guide 2020

6/5/2020

4 Comments

 
All of us at SNAP4CT are excited about the  2020 Farmers Market Season in Connecticut! Shopping at farmers markets is a great way to eat well. Plus, some markets accept and even double or triple SNAP / EBT benefits. That means healthy, fresh fruits and vegetables for less money!

Saving money AND eating healthy are two of our favorite things. Being outside in the fresh air of the markets is also a big plus. You can even meet neighbors making it a fun way to socialize. Seriously, if you haven’t been to your area farmers market you are missing out.

We'll help you get started!

Find Your Local CT Farmers Market

Finding your local Connecticut farmers market is easy with our Interactive Farmers Market Map. You can search  by town, zip code, or simply by zooming in on an area. Try it out by clicking the map below.
Picture

Using SNAP/EBT Benefits at CT Farmers Markets

We mentioned that some farmers market double and even triple SNAP/EBT benefits. What an amazing deal! Some examples of markets that offer this special deal include:
  • CitySeed in New Haven
  • Billings Forge, West End, North End, and Homestead Farmers Markets in Hartford. Learn more at OhSnap Hartford.  Also, Knox's Frog Hollow Market in Hartford.
  • St. Vincent's Farm Stand, East Side Market, Downtown Market at McLevy, Reservoir Community Farm, Black Rock Farmers Market, East End Farmers Market, and South End Market in Bridgeport. Visit the Bridgeport Farmers Market Collaborative for more information.
  • Downtown Central Park Market in New Britain. Their Bee Bucks program is offered on Wednesdays. 
  • Willimantic Farmers Market in Willimantic from GrowWindham.

​ Learn How to Use SNAP at Farmers Markets here or by clicking the image below.  
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Preparing Farmers Market Favorite Recipes

Once you buy all those fresh, delicious fruits and vegetables, you will want to get cooking!  Check out our 4 Farmers Market Favorite Recipes video on YouTube to learn some of the simple ways to use what you buy. 

FREE Farmers Market Favorites Cookbook

Looking for more tips and recipes? You will also love our Farmers Market Recipes Cookbook. It includes 11 quick and easy recipes you can make from CT produce.  Click the photo below to get yours in English or Spanish!
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[NOTE: The Farmers Market Cookbook is seasonal. If you would like a copy emailed to you, Contact Us.]

Follow us on Social Media for Updates

For the latest updates on Connecticut Farmers Markets and for recipe ideas too, don't forget to follow us on social media!
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Husky Nutrition at UConn Health
195 Farmington Avenue, MC 6030
Farmington, CT 06032​
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SNAP-ED Event Calendar
© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


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  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations