I am lactose intolerant. How do I adjust for the Dairy servings on the Strong Women Stay Slim food plans?

The food plan calls for two (1200-calorie plans) or three (1600- and 2000 calorie plans) Dairy servings per day. The program counts on these foods to provide both protein and calcium. So if you can't eat dairy products, you'll need to figure out how to get those nutrients another way. Here are some suggestions:

• Use soy products that contain calcium (check the label). 1 cup of calcium fortified soy milk is a Dairy portion (add an Extra if the soymilk contains fat); 4 ounces of tofu counts as a Dairy portion.
• Substitute Meat and Grain portions for Dairy to get the protein you need. To keep calories consistent, substitute two portions of Protein or one portion of Grain for each Dairy portion.
• Whenever possible, select non-dairy foods high in calcium - for instance, calcium-fortified orange juice, spinach, broccoli, canned fish with bones.
• Take a calcium supplement. Be sure to select one that also supplies vitamin D.

Note: Many people who are lactose intolerant are able to consume cheese, yogurt, and cooked dairy foods. Or they're able to digest dairy foods in small portions.