Posted by Beth Sumrell-Ehrensberger on Mon, Nov 09, 2009
I've never been a big fan of dairy. When I was little, I gave my mother a fit about drinking milk. And even now, if given the choice, I would honestly rather have something else. But everyday I dutifully put forth a big effort to squeeze in calcium-rich dairy. Trust me, I've tried every excuse to dump dairy from my diet, but the calcium along with the other benefits are just too enormous to ignore.
If you're one of those people who likes (or can tolerate) dairy, lucky you—keep up the good work. Just be sure what you're eating and drinking is fat-free or low-fat; doing so cuts out what you don't need (calories, fat and saturated fat) while leaving intact all that you do (vitamins and minerals like calcium).
But if you're like me and need a little extra encouragement to do dairy, it's definitely worth your effort. Here's why: Not only can dairy help build bone mass and strong teeth, but studies show that it can also cut the risk for hypertension, obesity, kidney stones and colon cancer. Plus, because dairy products contain a good amount of protein, eating or drinking them can keep hunger at bay. When you're watching your weight, that's a major plus.
On average, adult men and women need 1,000 milligrams of calcium per day (older men and women need more—1,200 milligrams per day). While it's true that you can get calcium from non-dairy sources, the richest and most easily absorbed sources are straight from the cow. A cup of milk provides 250 to 350 milligrams of calcium, a cup of low-fat yogurt contains 300 to 400 milligrams, and one ounce of cheese about 200 milligrams. (Non-dairy sources like soymilk, canned fish with bones and fortified OJ can
add calcium to your diet, but for some of those foods, only 25
percent of the calcium is used by the body.)
There are unlimited ways to add dairy to your diet: A nonfat latte, yogurt and fruit parfaits, smoothies made with yogurt and milk, even cheese toast in the morning, just to name a few. It doesn't matter which one you choose, as long as you get your three (or four if you need 1,200 milligrams of calcium a day) dairy servings in each day.
For more healthy-eating advice, check out TheBestLife.com.
Posted by Heather Jones on Wed, Sep 30, 2009
Dairy foods are a good source of protein, calcium, vitamin D and other essential nutrients needed for good health. And scientific evidence has shown that a diet rich in dairy foods reduces the risk for osteoporosis, the disease that causes weak bones and fractures later in life. But dairy foods can also be loaded with calories and fat, specifically artery-clogging saturated fat. Use these tips (from my ebook The Grocery Cart Makeover) to make the most of your trip down the dairy aisle:
• If you're a dairy-lover trying to shed a few pounds, switching to low‐fat and fat‐free dairy is a no‐brainer. You'll not only drastically reduce your calories, but you'll also reduce your intake of bad‐for‐your‐heart saturated fat. Carry this idea out of the grocery store and into Starbucks, restaurants and anywhere else you consume dairy, and you'll save even more. For example, a 16‐ounce (Grande) Starbucks whole milk latte has 220 calories and 7 grams of saturated fat (gulp), but the same latte made with fat-free milk has only 130 calories and 0 grams of saturated fat (phew!).
• Consider using full‐fat stronger flavored cheeses, such as grated Parmesan, Pecorino Romano, feta or crumbled blue cheese in smaller amounts. Sprinkle a tablespoon on pasta, salads or anything else that needs some zip. You'll find that a little goes a long way.
For more healthy-eating advice, check out TheBestLife.com.
Posted by Willow Jarosh on Mon, Sep 21, 2009
Not too keen on the steamed veggies staring back at you from your plate? Wish your bowl of reduced-sodium tomato soup had just a little more personality? Love balsamic vinegar but feel like your salad greens are screaming for something extra? Look no further than Parmesan cheese!
Parmesan is a great item to keep in your kitchen because it helps make good meals great. It also makes it easier and tastier to create healthy meals that are full of flavor without being loaded with sodium. Here are my top five reasons to use (and love!) Parmesan cheese:
1. It enhances flavor without adding loads of sodium to dishes. A tablespoon of Parmesan contains 76 mg of sodium (just 1/2 teaspoon of salt contains over 1100 mg sodium).
2. It helps build bones. Can you say calci-yum? What other condiment delivers nearly six percent of your Daily Value of calcium with each tablespoon? No, you can't depend on Parmesan cheese to supply you with all of your calcium needs, but every little bit helps!
3. It's great for adding a crispy crust to foods. Like the texture of fried foods, but hate the calories and fat that usually tag along? Try sprinkling chicken, fish and veggies, with a bit of Parmesan and whole-wheat bread crumbs before baking—it imparts a golden, crispy crust onto food.
4. It adds pizazz to salad. If you're looking for a way to add a little more flavor to your salad, sprinkle a tablespoon or two of Parmesan over the top. The flavor of the cheese pairs really well with balsamic vinegar as well as dried and fresh fruit, nuts, beans, and anything else you may add to your greens.
5. It provides the perfect finishing touch. When your dish needs a little kick of flavor, or you want a meal to look extra pretty, a sprinkle of Parmesan will often do the trick. For instance, Parmesan cheese glistening over the top of steamed veggies makes them look and taste special. Or a dash of Parmesan on a reduced-sodium soup will give it a hint of saltiness and a pretty presentation.
For more healthy-eating ideas, join TheBestLife.com.
Posted by Janis Jibrin on Fri, Sep 11, 2009
Got a minute? Then you have time to make a major difference in your diet. These five quick and easy adjustments will help slim you down and infuse your diet with more vitamins, minerals, fiber, and phytonutrients.
1. Say buh-bye to butter. Replace regular butter with peanut or almond butter. Nut butters contain the same amount of calories as margarine or butter, but they keep you feeling full longer. That may be because the creamy spread is high in protein; there is 4 g of the satiating nutrient per tablespoon. Plus, the healthy monounsaturated fats help protect your ticker. If you're in the mood for a butter-like spread, be sure to choose one that contains no partially hydrogenated oil, such as Smart Balance Buttery Spread, which carries the Best Life seal.
2. Choose whole over white. Opting for whole-grain products, such as bread, cereal and rice, over white will help you get your fiber fix for the day. Hitting the 25- to 35-grams-per-day goal for fiber will help keep you satisfied and reduce your risk for cancer, heart disease, constipation, and obesity.
3. Drink your vegetables. Don't have time to wash and chop? Six ounces of vegetable juice counts as one of your three or more daily vegetable servings. Ideally, you should use juice to fill just one of your veggie servings because the whole vegetable is much more filling for the calories.
4. Select a smarter cup. Coffee can weaken your bones, but drinking fat-free milk can help offset the risk, according to a study from the University of California at San Diego. So add some calcium to your cup by turning your coffee into café au lait or your espresso into a latte. Calcium- and vitamin D-enriched soymilk is also an excellent choice—soy has been linked to protection against heart disease. (Many flavors of Silk soymilk have the Best Life seal.)
5. Go for real fruit, not fruit juice. Fruit juice can cost you up to about 150 calories per 8-ounce cup. The real deal—a piece of whole fruit—will set you back only 60 calories. Plus, whole fruit contains fiber (there's 3 to 4 g in a medium orange or apple), whereas fruit juice has none. Note: Veggie juice, though lower in fiber than whole veggies, is still OK for one of your daily veggie servings because it's low in calories. In fact, it has half the calories of most fruit juices.
For more quick and easy healthy-eating tips, check out TheBestLife.com.