1. Nonfat Milk is Very Similar to Whole Milk
You may balk at that statement if you prefer the taste of whole milk, but it happens to be true. Nutritionally speaking, nonfat milk contains virtually all the same health properties of "regular" milk. Protein, vitamins A and D (if fortified), calcium, riboflavin and a whole host of other nutrients are all in there. What are missing, of course, are fat and quite a few calories. By switching from whole milk to nonfat milk, you'll save 60 calories and over eight grams of fat per cup. If your taste buds are saying "no way", try switching from whole to 2 percent milk. After getting used to the new taste, move on to one percent and finally to nonfat milk. Your body will thank you, and once your taste buds adjust, they will too.
2. Greek Yogurt is Higher in Protein than Regular Yogurt
Greek yogurt differs from regular yogurt in that it is strained. Since much of the liquid (whey) is removed, the end product is creamier than that of regular yogurt. The straining process also helps to preserve the product's protein; so Greek yogurt contains about 50 percent more protein than regular. Greek yogurt does contain less calcium than regular yogurt, but it is still a good source of this nutrient. Go for nonfat Greek yogurt instead of whole. It's so creamy and delicious; you wonât miss the fat.
3. You'll See Your Dentist Less if You Eat Cheese
Why? Because studies have shown that consuming certain varieties of cheese-Swiss, blue, Monterey Jack, Gouda, Edam, mozzarella, Port Salut and aged cheddar cheeses-may help prevent tooth decay. While the reasons behind this phenomenon are unknown, it's possible that calcium and phosphorus-minerals in cheese that promote bone health-are the chief reasons why. Whatever the rationale, this just gives you another reason to say "cheese" the next time you have your picture taken.
4. Frozen Yogurt is Not Necessarily Healthier Than Ice Cream
Frozen yogurt often contains less saturated fat than ice cream per 1/2 cup serving, but that doesn't mean itâs "healthier" for you. Sugar is often added to replicate the consistency that fat provides in ice cream, and you may not save on calories by choosing frozen yogurt over ice cream. Both frozen yogurt and ice cream tend to be good sources of calcium, but amounts vary widely among different flavors and varieties. Next time youâre at the store, be sure to compare Nutrition Facts panels on products for calcium, fat and calorie contents and select the best choice for you.
5. Some Foods Disguise Themselves as Dairy
Although foods like cream cheese, cream and butter are all derived from milk, their calcium content is typically so low that the USDA doesnât even include them as servings in the USDA Food Pyramid's milk, yogurt and cheese group. Consider that the next time you're searching for foods in the dairy isle.
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