About 65 percent of the population has a reduced ability to digest milk and foods made with milk after infancy, according to the National Institutes of Health. If you’ve had the following symptoms after eating dairy products, you may be lactose intolerant, says Mooala:

— Gas

— Bloating

— Abdominal cramping

— Diarrhea

— Nausea

One concern for people cutting dairy is vitamin D and calcium deficiencies. Egg yolks, canned tuna and almonds are good sources of vitamin D. Spinach, kale, collards and white beans are good sources of calcium. Breakfast cereals and orange juice are commonly fortified with calcium and vitamin D.


Veranda Mojito Fizz

This Italian take on a Cuban classic is perfect for a patio brunch party. Serves two.

Ingredients: 2/3 cup blueberries, 12 mint leaves, 2 tablespoons sugar in the raw, 4 oz. light rum, 5 tablespoons lime juice, 2 oz. Riondo Prosecco

Directions: Divide blueberries, mint, sugar and lime juice into two tall glasses. Muddle until blueberries are smashed. Fill the glasses with ice and add the rum. Stir slightly. Top with Prosecco and garnish with blueberries and a mint sprig.


Tips for food safety while traveling

Contaminated food or drinks can cause diarrhea and other diseases, especially when traveling in developing countries.

The Centers for Disease Control and Prevention (CDC) offers the following tips for foods that are usually safe and foods to avoid to help you reduce your risk while traveling.


— Food that is cooked and served hot

— Food from sealed packages

— Hard-cooked eggs

— Fruits and vegetables you have washed in safe water or peeled yourself

— Pasteurized dairy products

Don’t eat

— Food served at room temperature

— Food from street vendors

— Raw or soft-cooked (runny) eggs

— Raw or undercooked (rare) meat or fish

— Unwashed or unpeeled raw fruits and vegetables

— Condiments (like salsa) made with fresh ingredients

— Salads

— Flavored ice

— Unpasteurized dairy products

— Bushmeat (monkeys, bats or other wild game)


What to drink - and what to avoid — when traveling

Making safe food and drink choices is important to keep you healthy while traveling.

The Centers for Disease Control (CDC) offers the following tips for choosing what to drink:

Usually safe

— Water, sodas or sports drinks that are bottled and sealed (carbonated is safer, and remember to wipe off the can or bottle)

— Disinfected water (boiled, filtered or treated)

— Ice made with bottled or disinfected water

— Hot coffee or tea

— Pasteurized milk

Can be risky

— Tap or well water

— Fountain drinks

— Ice likely made with tap or well water

— Drinks made with tap or well water (like reconstituted juice)

— Unpasteurized milk

— Freshly squeezed juice (unless you squeezed it yourself) and frozen treats made from juice

— Brandpoint