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# Delicious Dairy-Free School Snacks, From Dietitians
##### Nutrition
Following a dairy-free lifestyle can be simple — and tasty. Here’s what experts recommend to pack for school lunches.
Last updated: August 31, 2022
5 min read
If eating a slice of pizza or snackable cheese sticks tends to cause digestive upset for kids, lactose intolerance could be the culprit.
Lactose is a [natural sugar found in milk](https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/definition-facts#:~:text=Lactose%20is%20a%20sugar%20that,lactose%20you%20eat%20or%20drink.) and other dairy products, including cheese, whipped cream and ice cream. “With lactose intolerance, the body lacks the digestive enzyme \[known as lactase] needed in order to break down lactose,” said Erin Palinski-Wade, R.D., C.D.E., L.D.N., and [ACE C.P.T.](https://www.acefitness.org)
Instead of lactose being properly digested within the small intestine, it heads into the large intestine (otherwise known as the colon) undigested where it is then broken down during a process called fermentation, according to [The American College of Gastroenterology](https://gi.org/topics/lactose-intolerance-in-children/). As a result of this activity — which produces a mixture of molecules, organic acids, carbon dioxide and hydrogen gasses — someone with lactose intolerance will experience gastrointestinal discomfort.
## What are symptoms of lactose intolerance?
“Common symptoms include gas, bloating, constipation and/or diarrhea,” said Jessica Cording, M.S., R.D., C.D.N., I.N.H.C. The ACG adds that abdominal cramping or pain, as well as the sudden urge to have a bowel movement, can also occur within two hours of consuming dairy. According to [Boston Children’s Hospital](https://www.childrenshospital.org/conditions/lactose-intolerance), approximately 30 to 50 million American children and adults have lactose intolerance.
Another possible reason kids may need to eat dairy-free could be due to a cow’s milk allergy, which is classified as an immune system disorder since a protein found in milk triggers their immune defenses. A mild or severe reaction can occur, usually in the form of itching, swelling, hives or a rash. In some cases, a milk allergy can cause a potentially life-threatening anaphylaxis response, according to the [Food Allergy Research & Education](https://www.foodallergy.org/living-food-allergies/food-allergy-essentials/common-allergens/milk).
Approximately 2.5 percent of U.S. children under the age of three are allergic to milk, making it the most common food allergy in both babies and adolescents, according to [FARE](https://www.foodallergy.org/resources/milk-allergy-vs-lactose-intolerance). In fact, a review published in a 2019 issue of [Frontiers in Pediatrics](https://www.frontiersin.org/articles/10.3389/fped.2019.00372/full) reported that food allergies in children (in both developed and developing countries) have increased over the past 20 years. Even though the majority of children will outgrow this condition, a milk allergy remains one of the most common food allergies among adults.
Palinski-Wade strongly urges parents to avoid self-diagnosing their little ones.
“If a child demonstrates discomfort with dairy, I highly recommend allergy testing,” she said. “Knowing the exact cause of the issue is the first step in determining which foods \[they] can and cannot eat.”
## Going Dairy-Free
Cutting out dairy — and calcium — doesn’t need to be a concern if going dairy-free, either. Both dietitians said this potential nutritional deficiency is easily avoidable.
“Dairy gets the most airtime for calcium, but the truth is calcium can be found in a variety of foods,” Cording said.
She said rich, non-dairy sources of calcium include tofu, salmon, almonds, legumes, white beans, broccoli and dark green leafy vegetables, along with calcium-fortified juices and cereals.
“Plus, a lot of the commercial plant milks \[such as almond or soy milk] are fortified with calcium, vitamin D and other nutrients we tend to find in dairy milk,” she said.
Once again, before making decisions about your kid’s diet, Palinski-Wade encouraged seeking professional advice.
“Parents \[and caretakers] should discuss their child’s nutrient needs with their pediatrician and a dietitian to determine if supplementation may be right for them, as well,” she said.
## Delicious Dairy-free Snacks for Kids
In order to empower kids to make healthy, dairy-free choices, Palinski-Wade said the key lies in providing them with options found right in your own kitchen.
“For most dairy foods and snacks, there is a comparable dairy-free alternative to try,” she said. As for older kids, they could learn to read food labels with the help of a registered dietitian, which can help them identify potential allergens on their own, she added.
Below, both registered dietitians offer eight easy-to-make, dairy-free snack creations that can start off the new school year on a tasty note:
## Quick, kid-approved snack ideas:
- Dairy-free yogurt (like soy or coconut) with fruit. A note: “If the intolerance is lactose or A1 protein \[a specific protein found in dairy milk], you can instead opt for lactose-free milk/yogurt brands, as well as milk/yogurts that contain only the A2 protein, such as goat yogurt,” Palinski-Wade said.
- Vegan cheese, baby carrots and whole grain crackers.
- Celery smeared with peanut butter and topped with berries.
- Hummus, sliced veggies and either whole grain crackers or toast.
- Guacamole, sliced veggies and either whole grain crackers or toast. “Perhaps even a hard-boiled egg for a little more protein,” Cording said.
- A slice of whole grain toast topped with a nut or seed butter.
- Ready-made crispy chickpea snacks (usually found on the snack aisle). “These options can be very convenient and also provide a balance of protein and fiber, along with some complex carbs,” Cording said.
Words by Amy Capetta
[](https://www.nike.com/ntc-app)
### Nutrition Tips to Maximize Your Training
Get more free nutrition tips and expert guidance to strengthen your body and mind.
[Explore NTC](https://www.nike.com/ntc-app)
Originally published: August 1, 2022
## Related Stories
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[](https://www.nike.com/a/healthy-school-lunch-ideas)
# Nutrition
# Five Healthy School Lunch Ideas for Kids
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[](https://www.nike.com/a/gluten-free-snacks-for-kids)
# Nutrition
# 10 Dietitian-Approved, Gluten-Free Snacks for Back to School
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[](https://www.nike.com/a/is-it-bad-to-eat-before-bed)
# Health & Wellness
# Is It Unhealthy To Eat Before Bed? Experts Explain
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[](https://www.nike.com/a/how-to-wash-white-clothes)
# Product Care
# How to Wash White Clothes
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[](https://www.nike.com/a/health-benefits-of-beet-juice)
# Nutrition
# 4 Health Benefits of Beet Juice, According To Registered Dietitians
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