Dairy: MyPlate (SNAP4CT)

SNAP4CT
12 Mar 201505:04

Summary

TLDRIn 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.

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Ähnliche Tags
Healthy EatingDietitian TipsGrocery ShoppingDairy ProductsNutrition AdviceBudget FriendlyYogurt ChoicesCheese SelectionMilk OptionsCalcium SourcesHealth Tips
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