The Best Life Blog

Become a Dairy Devotee

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.

Dairy Dos

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.

Say Cheese!

All of us have our weaknesses when it comes to high-calorie foods. For me, it's chocolate and cookies. For many of my clients, it's nuts, alcohol or fried foods. And then, there are the cheese-lovers. You might be wondering how cheese fits into a healthy-eating plan. Of course, like many of the above foods, cheese is indulgent, tasty and high in calories—in other words, it's a classic diet spoiler. But don't stress: If you're trying to lose weight or maintain a loss, you can still enjoy cheese. The key is keeping your portions in check and/or cutting back on your cheese calories by opting for healthier, less-caloric versions.

Cheese is so calorie-laden because it's so high in fat. An ounce of cheddar—just a small 1 1/2-inch cube—has 114 calories and 9 g of fat. That's nearly two teaspoons of fat, most of which is saturated, the kind that's bad for your heart. So, my general rule on cheddar, brie and other full-fat cheeses is to limit your intake to no more than an ounce a day.

If you can't bear to cut back your cheese intake that much, then you may want to give the reduced-calorie/reduced-fat varieties a try. I know what you're thinking: Ick! But I think you'll be pleasantly surprised. They're nothing like the inedible, rubbery, fat-free cheese that came out years ago. Trust me, there's a big difference between reduced-fat and fat-free. In fact, I can honestly say that many of the reduced-fat cheeses now on the market actually taste good!

Choose your cheese carefully, though: Look for one that has about 70 calories and 4 to 5 g of fat per ounce. (Don't be afraid to experiment with locally produced cheese that meets these guidelines.) And note that the harder reduced-fat cheeses, like reduced-fat cheddar, Swiss and Jarlsberg, typically have 200 mg or more of calcium per ounce; an excellent source of the bone-preserving mineral. Softer cheeses have considerably less.

Check out some of the tasty lower-fat cheeses below. Eat them right out of the wrapper or try them melted (they're even better that way).

Calcium-Rich Choices (200 mg or more per ounce):