The cheat sheet we wish we'd had

60+ foods sorted into safe, watch and avoid. The Australian swaps that actually work. And the handful of tips that make living lactose-free feel normal again. Free, printable, and genuinely useful.

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What's inside

• The safe-foods list: 60+ everyday foods sorted at a glance
• Australian swaps you'll actually find in Woolies & Coles
• The 7 habits that make it second nature
• Honest and independent — we don't sell dairy