Tips for Making True Dairy Product

“Dairy case” is a bit of a misnomer with all the plant-based alternatives available today. If you choose to meet your calcium needs with true dairy products, look for reduced-fat versions of your favorites. This is one area in which low-fat products do provide significant health advantages over full-fat counterparts. As always, you are free to make your own choices about reduced-fat products; some people enjoy skim milk, and others think it tastes like water. It might be in your best interest to use 1% or 2% milk and reduce your intake of saturated fat elsewhere in your diet.

The following concepts can help you make your “dairy decisions” from dairy product:
  • Notice label and nutritional content differences between skim, 1%, 2%, and whole milk. Calcium content is almost identical, but fat, calories, and saturated fat vary greatly.
  • Plain yogurt is great to use in place of mayonnaise, sour cream, or salad dressing in various recipes. An 8-ounce carton of sugar-sweetened (even if low-fat or fat-free) yogurt can contain more than 200 calories. If you consume yogurt frequently, you might consider sweetening plain yogurt yourself with fresh fruit or a little honey—you’ll probably use far less than the manufacturer would have.
  • For baking purposes, stick butter and margarine are both high in the types of fats that may increase your risk for heart disease; your best bet is to reduce the amount used in the recipe slightly and enjoy rich foods and desserts in smaller amounts or less frequently. Soft, tub-style spreads made with olive or canola oils are better choices for topping toast, cooked vegetables, and baked potatoes.
  • Diet or reduced calorie margarines have less fat and fewer calories than regular margarine, but most cannot be used for baking.
  • Try reduced-fat cheese products; quality has improved greatly! If you don’t like the taste or texture of these products, try mixing a little regular cheese in with them, or resolve to make cheese an occasional treat and use the real stuff in smaller quantities.
  • Experiment with soy milk, yogurt, and cheese; many fortified soy products are excellent sources of heart-healthy soy protein, calcium, vitamin D, and B vitamins. These products are great alternatives for people who have lactose intolerance or who avoid milk for other reasons.
  • Low-fat cottage cheese is an excellent source of protein; try it blended with seasonings for dips; place a scoop on your salad for a heartier meal; mix with applesauce or chopped fruit for breakfast; and use in place of full-fat ricotta cheese in lasagna.
These are is some tips for making true dairy product your better health

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