Topic 4 Dairy products
- Dairy is high in protein
- Nutrients like potassium, calcium, and vitamins B2, B3, B12, A, and D.
- Build healthy bones/blood, maintain energy, boost immunity
- Many people only think of milk in the dairy category
- Also includes cheeses and yogurts
- However, dairy category does not include foods that have high fat, low calcium content like butter, cream cheese, and sour cream
A healthy diet integrates 2-3 portions of dairy every day.
How to Pick and Differentiate Dairy
- By fat level!
- Dairy products are often either “low-fat” or “whole-fat.”
- Recent studies show that low-fat and whole-fat milk have same health effects
- However, high-fat cheese increases risk of cardiovascular disease
- Pick low fat cheese!
- Low fat cheeses include cottage cheese, feta, ricotta
- For those with lactose intolerance, harder cheeses such as swiss, cheddar, etc. tend to have lesser lactose contents than creamy, softer cheeses like cottage or cream cheese
Dairy Portions
Cheese
2 slices (20-30 g)
Yogurt
125 g of Yogurt
Milk
