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 14, 2009
Did you know it's estimated that between 30 to 50 million American adults are lactose intolerant, which doesn't surprise me much, considering how many clients we've seen in our office lately who've recently found out they are lactose intolerant.
Lactose intolerance is the inability to digest lactose, the sugar found in milk. Normally lactose is broken down by an enzyme called lactase; we make less lactase as we age, which is probably the reason why lactose intolerance is more likely to rear its head during adulthood. This is also the reason why some people find that as they get older, they can still eat dairy, but not in as large quantities as they could when they were younger.
Although there isn't a cure for lactose intolerance, there is good news: Making simple dietary changes can help prevent symptoms. Here are a few of the most common recommendations we make to our clients.
• Work on timing. Eat or drink dairy with other foods (at mealtimes, for instance) and try to have smaller servings more often throughout the day.
• Opt for probiotics. Because probiotics (beneficial bacteria found in some dairy products and supplements) break down some lactose, taking probiotic supplements helps some people enjoy dairy without symptoms. Some people find that yogurt is better tolerated than other dairy products because it naturally contains probiotics.
• Be choosy about cheese. Harder cheeses, like cheddar, contain much less lactose than their softer counterparts.
• Consider lactase supplements. Many people find they're better able to tolerate dairy again with the help of lactase tablets, such as Lactaid. As the name suggests, these tablets provide the lactase for your body when taken with a meal.
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