Dairy and Dairy Alternatives in Grand Rapids, MI

Dairy products and dairy alternatives are important sources of calcium, protein, and other essential nutrients for families in Grand Rapids, Michigan. Whether you shop at Meijer, Family Fare, or the Fulton Street Farmers Market, knowing how to choose the right milk, cheese, or plant-based substitute can support strong bones and overall health through our cold West Michigan winters and beyond.

Why Calcium Matters for Grand Rapids Residents

Calcium keeps bones and teeth strong

Calcium is vital for:

  • Healthy teeth and strong bones
  • Muscle contraction (including your heart muscle)
  • Nerve function
  • Blood clotting

This is especially important in Michigan, where long winters and less sun exposure can reduce natural vitamin D production. Vitamin D helps your body absorb calcium, so getting enough calcium and vitamin D from dairy or fortified dairy alternatives is crucial.

How much calcium do adults need?

Most adults need around 1,000 mg of calcium per day. Needs increase with age:

  • Women over 50: about 1,300 mg per day
  • Men over 70: about 1,300 mg per day

If you don’t get enough calcium over time, you may be at higher risk for osteoporosis — a condition where bones become weak, brittle, and more likely to break. This is a concern for many older adults in Grand Rapids and across Michigan.

If you’re worried about bone health, talk with your primary care provider at Corewell Health (formerly Spectrum Health), Trinity Health Grand Rapids, Metro Health – University of Michigan Health, or Mercy Health. They can check your risk for osteoporosis and may recommend a bone density test.

Protein: Essential for Growth, Repair, and Recovery

Why protein matters

Protein helps your body:

  • Build and repair muscles and other tissues
  • Support your immune system
  • Maintain healthy skin, hair, and nails

Dairy foods and some dairy alternatives provide high-quality protein, which is especially important for:

  • Growing children and teens in Grand Rapids Public Schools
  • Active adults and student athletes at local colleges
  • Older adults working to maintain muscle strength and balance, especially in winter when falls are more common

Despite the benefits, only about 1 in 10 Americans meet the recommended daily intake for dairy or dairy alternatives.

Key Nutrients in Dairy and Fortified Dairy Alternatives

Every time you consume dairy or a well-chosen dairy alternative, you may be getting:

  • Calcium – for bones and teeth
  • Vitamin D – helps absorb calcium (especially important in Michigan’s darker months)
  • Protein – for growth and repair
  • Iodine – supports thyroid function
  • Vitamin A – supports vision and immune health
  • Riboflavin (Vitamin B2) – helps your body use energy
  • Vitamin B12 – supports nerve function and red blood cell production
  • Zinc – supports immune function and wound healing

To get similar benefits from plant-based milks, yogurts, and cheeses, always check the label to make sure they are fortified with calcium and vitamin D, and ideally contain some protein.

What If You Don’t Eat Dairy?

Many Grand Rapids residents avoid dairy for different reasons:

  • Cow’s milk protein allergy – more common in infants and young children
  • Lactose intolerance – difficulty digesting lactose, the natural sugar in milk
  • Vegan or plant-based diets
  • Personal preference or cultural reasons

Cow’s milk allergy

Cow’s milk allergy typically appears in infancy or early childhood. The good news: most children outgrow it by around age 4.

If you think you or your child has a milk allergy:

  • Talk with your pediatrician or family doctor
  • Ask for a referral to an allergist at Helen DeVos Children’s Hospital or another Grand Rapids specialist
  • Do not remove major food groups (like dairy) from a child’s diet without medical guidance

Lactose intolerance

Lactose intolerance is different from allergy. Symptoms may include:

  • Bloating
  • Gas
  • Stomach cramps
  • Diarrhea after consuming dairy

If you suspect lactose intolerance, discuss it with your provider or contact the Kent County Health Department or Grand Rapids Public Health for educational resources. Many people with lactose intolerance can still tolerate:

  • Lactose-free milk
  • Hard cheeses (like cheddar or Swiss)
  • Yogurt with live cultures
  • Small amounts of dairy with meals

Dairy Alternatives Available in Grand Rapids

Most Grand Rapids grocery stores — including Meijer, Walmart, Aldi, and local co-ops — carry a wide range of dairy-free and lactose-free options.

Milk substitutes

Instead of cow’s milk, you can try:

  • Calcium- and vitamin D–fortified soy milk (closest to dairy nutritionally, often higher in protein)
  • Almond milk (usually low in calories; check for calcium and vitamin D fortification)
  • Oat milk (popular in coffee; often fortified)
  • Rice milk (usually fortified but lower in protein)
  • Coconut milk beverages (not canned coconut milk used for cooking; look for fortified cartons)

Check the label for:

  • At least 100 mg of calcium per 100 mL (or about 300 mg per cup)
  • Added vitamin D
  • Some protein (soy milk usually has the most)

Butter substitutes

Instead of butter, try:

  • Dairy-free margarine (choose those without trans fats)
  • Olive oil or canola oil for cooking
  • Avocado or nut butters on toast
  • Fruit purees (like applesauce or mashed banana) in baking

Cheese substitutes

Instead of dairy cheese, you can use:

  • Tofu-based “cheese” products (cream “cheese,” cheddar-style, pizza “cheese”)
  • Nutritional yeast for a cheesy flavor on popcorn, pasta, or vegetables
  • Cashew cheese or other nut-based spreads

Use these as you would regular cheese, but remember: many non-dairy cheeses are not naturally high in calcium or protein, so read the nutrition label carefully.

Yogurt and cream alternatives

Dairy-free options include:

  • Soy yogurt (often the best match for protein content)
  • Almond, coconut, or oat yogurt (check for calcium and vitamin D fortification)
  • Coconut cream for rich sauces and desserts
  • Silken tofu blended into smoothies, dips, or creamy sauces
  • Cashew cream as a replacement for sour cream or heavy cream

Chocolate: cacao vs cocoa

  • Cacao is the raw, less processed form of cocoa
  • Cocoa is roasted cacao, commonly used in baking and hot chocolate

Both can fit into a healthy diet in moderation. Choose:

  • Dark or semi-sweet chocolate
  • Products with minimal added sugar
  • Options without added dairy if you’re avoiding milk

How Much Dairy or Dairy Alternative Do You Need?

Most people in Grand Rapids need 2–3 servings of dairy or fortified dairy alternatives per day. Needs vary by age, sex, and life stage, and older adults often need more.

General guideline

  • Children, teens, and adults: around 2–3 servings per day
  • Older adults: aim for 4 servings per day, especially if at risk of osteoporosis

If you have questions about your specific needs, you can:

  • Talk with your healthcare provider
  • Contact a registered dietitian at one of Grand Rapids’ major health systems
  • Use federal nutrition resources like MyPlate.gov for guidance

What Is a Standard Serve of Dairy?

Examples of one standard serve of dairy include:

  • 1 cup (250 mL) fresh, UHT (long life), or reconstituted powdered milk, or buttermilk
  • �� cup (120 mL) evaporated milk
  • 2 slices or 4 small cubes (40 g) hard cheese (such as cheddar)
  • ½ cup (120 g) ricotta cheese
  • ¾ cup (200 g) yogurt

Some non-dairy foods can also help you meet your calcium needs:

  • 100 g almonds with the skin
  • 60 g canned sardines in water (with bones)
  • ½ cup (100 g) canned pink salmon with bones

Standard serves of dairy substitutes

  • 1 cup (250 mL) soy, rice, oat, almond, or other cereal drink
    • Look for at least 100 mg of added calcium per 100 mL
  • 100 g firm tofu
    • Check the label; calcium content varies widely

Choose low-fat options when possible

Low-fat and fat-free dairy:

  • Have similar calcium to full-fat versions
  • Are lower in saturated fat and calories

This can be helpful for heart health, which is a major concern in Michigan and the Grand Rapids area.

Easy Ways to Boost Dairy (or Dairy Alternative) Intake in Grand Rapids

Breakfast ideas

  • Add a dollop of yogurt (dairy or soy) to your morning cereal or oatmeal
  • Spread ricotta or dairy-free cream cheese on whole-grain toast and top with local berries in summer
  • Pour fortified almond, soy, or oat milk over your muesli or cereal

Lunch and snack ideas

  • Pack yogurt, cheese cubes, or almonds in your lunchbox
  • Include string cheese or a fortified plant-based yogurt for school lunches
  • Add feta or dairy-free cheese crumbles to salads

Dinner and savory ideas

  • Top pasta, omelets, or roasted vegetables with grated cheese or fortified non-dairy shreds
  • Stir a spoonful of Greek yogurt into curry just before serving
  • Make a soy milk–based béchamel sauce for a dairy-free lasagna or moussaka
  • Use cashew cream instead of sour cream on tacos or baked potatoes

Smoothies and drinks

  • Blend your favorite fruits with yogurt and milk for a filling smoothie
  • Use almond, soy, or oat milk in smoothies for a dairy-free option
  • Enjoy a latte or cappuccino made with dairy milk or fortified oat/soy milk at your favorite Grand Rapids coffee shop

Cooking with coconut milk and cream

  • Use coconut milk or cream in curries, laksas, or creamy mushroom sauces
  • Make coconut rice by replacing half the cooking water with coconut milk
  • For kids, try mild coconut-based dishes to introduce new flavors

Remember: coconut products are usually higher in saturated fat and often low in protein and calcium unless fortified, so use them in moderation and not as your main “milk” source.

Storing Dairy and Dairy Alternatives Safely

Food safety is especially important during warm West Michigan summers and when power outages occur during winter storms.

General storage tips

  • Most dairy products need to be kept in the refrigerator
  • Ice cream and frozen desserts must be stored in the freezer
  • Powdered milk and unopened UHT (shelf-stable) milk can be stored in the pantry until opened

Follow the label

  • Check the “best before” date for guidance on quality
    • After this date, the product may lose quality but is not always unsafe if stored properly
  • Read and follow storage instructions carefully

For dairy alternatives

  • Some plant-based milks (like many shelf-stable soy, almond, or oat milks) can be stored in the pantry until opened
  • Others must be refrigerated even before opening
  • Once opened, both dairy and non-dairy milks will eventually sour — even if they last longer than fresh dairy

If your milk or yogurt is spoiling before the best-before date, check your refrigerator:

  • Use a fridge thermometer
  • Make sure the temperature is at or below 40°F (4°C)

If you need help with food safety or storage questions, the Kent County Health Department and Michigan State University Extension offer helpful resources.

Local Health Support in Grand Rapids, MI

If you’re considering a dairy-free diet, managing lactose intolerance, or concerned about bone health, you don’t have to figure it out alone. Local resources include:

  • Corewell Health (Spectrum Health) Nutrition Services
  • Trinity Health Grand Rapids dietitians
  • Metro Health – University of Michigan Health nutrition counseling
  • Mercy Health primary care and specialty clinics
  • Kent County Health Department and Grand Rapids Public Health for community education and screening programs

Ask your provider for a referral to a registered dietitian if you’re:

  • Vegan or vegetarian and unsure about calcium and protein
  • Avoiding dairy due to allergy or intolerance
  • At risk for osteoporosis or other bone conditions

Key Points for Grand Rapids Residents

  • Dairy and fortified dairy alternatives are rich in calcium, protein, and essential vitamins and minerals.
  • Calcium and vitamin D are especially important in Michigan, where long winters mean less sun exposure.
  • Most adults need 2–3 servings of dairy or fortified alternatives daily; older adults may need 4.
  • If you avoid dairy, choose fortified plant-based milks and yogurts with added calcium and vitamin D and, ideally, some protein.
  • Read labels carefully and store products safely according to package directions.
  • If you suspect a milk allergy, lactose intolerance, or are planning a dairy-free diet, consult a healthcare provider or dietitian in Grand Rapids to ensure you still meet your nutrition needs.