Afraid you'll have to start scrutinising the ingredients on food packaging...milk is in so much more than you can imagine. Eating out you should ask if any milk product is used...cheese, yougurt etc. If you like your cappus/lattes then you can use soya milk. Le Pain Quotidien at Villagio will make soya cappucino and it's quite good if not so frothy. I've launched a mini campaign at Qatar's Starbucks to have soya milk available for making the coffees. If enough people ask then they may do it. I just got back from Italy where they thought I was an alien being asking for soaya milk in my coffees!!!!!!!!!!!!!!!!!!

I'm a vegan so I use vegan cookbooks. Even if you want to eat meat then you can get plenty of ideas for other dishes to accompany the meat in these cookbooks. Online you'll find loads of recipes by googling 'vegan cookery' or similar. I make muffins, bread, in fact all kinds of food without milk products. A little bit of research and practice and you'll be fine. Cutting out dairy will probably make you feel more energised, less prone to sinus ailments and general allergies. It's a healthy way to be. just remember to get your calcium in...supplements, sesame seeds, etc.