Dairy: MyPlate (SNAP4CT)

Summary

In this video, Catalina, a registered dietitian from the Yukon Center for Health Policy, provides tips on selecting healthy and budget-friendly dairy products. She emphasizes the importance of choosing low-fat, low-sugar options like plain yogurt, reduced-fat cheese, and lower-fat milk. Catalina also suggests purchasing larger sizes for better value and highlights alternatives such as non-dairy milks and calcium-rich foods for those with dietary restrictions. Throughout, she advises checking nutrition labels to avoid added sugars and make informed choices. The video is a practical guide for making nutritious decisions in the dairy aisle while staying mindful of both health and budget.

Takeaways

• 😀 Choose lower-fat yogurt options like 1% or fat-free to reduce saturated fat intake.
• 😀 Be mindful of sugar content in flavored yogurts; opt for plain yogurt with less added sugar.
• 😀 Greek yogurt is a high-protein option, but choose plain varieties to avoid added sugars.
• 😀 Larger tubs of plain yogurt offer better value, with more servings per dollar.
• 😀 When selecting cheese, pay attention to sodium and fat content, and choose reduced-fat or reduced-sodium versions.
• 😀 Buying block cheese is often more cost-effective than pre-shredded varieties.
• 😀 For milk, opt for lower-fat versions like 1%, 2%, or fat-free to reduce fat intake while keeping essential nutrients.
• 😀 Non-dairy milk alternatives like almond, soy, and rice milk should be fortified with calcium and vitamin D.
• 😀 Always check nutrition labels for added sugars in non-dairy milks and yogurts.
• 😀 For those avoiding dairy, alternatives such as calcium-fortified juices, canned fish with bones, and leafy greens are great options.

Q & A

What are the primary nutrients found in dairy products?

Dairy products are a great source of calcium, vitamin D, protein, and other important nutrients that help build strong bones.

What is the recommended daily intake of dairy for adults and children?

Adults need three servings of dairy per day, while children require 2 to 2.5 servings daily.

How much is considered one serving of dairy?

One serving of dairy is typically 8 ounces of milk or yogurt, or 1.5 ounces of hard cheese.

What should you look for when selecting yogurt to make it a healthier choice?

Look for yogurt that is lower in fat (1% or fat-free) and check the sugar content. Flavored yogurts often have added sugars, so choose plain varieties with lower sugar levels.

Why is it better to choose plain yogurt over flavored yogurt?

Plain yogurt has less added sugar compared to flavored options, and you can control the sweetness by adding natural ingredients like fruit or honey.

What is the difference in sugar content between flavored and plain Greek yogurt?

Flavored Greek yogurt can contain up to 20g of sugar, while plain Greek yogurt only contains 7g of sugar, all of which come from the milk's natural sugars.

What are some versatile uses for plain yogurt?

Plain yogurt can be used in sweet recipes with honey or fruit, or in savory dishes such as dressings, dips, or as a sour cream substitute.

What should you consider when selecting cheese to ensure it's healthier?

Pay attention to the sodium content and choose reduced-sodium varieties if you need to limit your intake. Also, opt for reduced-fat cheeses or eat regular cheese in smaller portions.

Why is buying cheese in block form often a better choice?

Buying cheese in block form is often more cost-effective than pre-shredded cheese and provides more servings for the price.

What should you look for when choosing milk to ensure it's a healthier option?

Choose lower-fat milks such as 1%, 2%, or fat-free milk. The fat content is the primary difference between various types of milk, while other nutrients like calcium, vitamin D, and protein remain the same.

What are some alternatives for people who cannot consume dairy products?

For those who cannot consume dairy, there are fortified alternatives like rice milk, coconut milk, soy milk, almond milk, and calcium-rich non-dairy foods like calcium-fortified juices, canned fish with bones, tofu, and green leafy vegetables.