Once you know for sure, then you have to find your own level of intolerance to milk products. Some people can have lactose throughout the day in small amounts. Others find that they cannot tolerate any dairy products at all.
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You may be able to eat yogurt with your meal. Yogurt is an excellent source of calcium and natural bacteria that does help break down the lactose.
Hard cheeses are usually easier for the lactose intolerant person to digest. Try the cheddar, provolone, and mozzarella cheeses. Stay away from the soft unripened cheese like cottage cheese or cream cheese.
Low-fat milk is easier to digest if you have it with a meal. You may find that you don't need the lactaid enzyme tablets when you drink milk with food already in your stomach.
The NIH Consensus Development Conference on Lactose Intolerance and Health feel that (as posted on the Science Blog):
"Without lowfat and fat free milk and milk products in the diet, it's hard to meet nutrient needs, and available research suggests people with lactose intolerance can tolerate at least 12 grams of lactose (the amount in about one cup of milk) with no or minor symptoms. Plus, gradually re-introducing dairy into the diet can help manage symptoms and help those diagnosed benefit from dairy's unique nutrient package, including calcium, vitamin D, protein, potassium and other nutrients that are critical for bone health and beyond."
Experiment with your diet until you find your level of comfort. Just don't think that because you have been diagnosed as lactose intolerant, that you can never enjoy milk or cheese again!
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