Category Archives: Dairy

Stress-Busting Snack Ideas

This Thursday, most Americans will kick off the holiday season with their first bite of Thanksgiving turkey. I personally love this time of year, but long shopping lines and mall crowds can be a total buzzkill. To calm down, try fueling up with my stress-relieving snack ideas, published in the December 2012 issue of Oxygen magazine!

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Filed under Dairy, Heart Healthy Choices, Meal Tips, Media

Are Carbs The Enemy?

Of all the major nutrients, carbohydrates have gotten a pretty bad rap. Personally, I don’t think it’s justified.

Carbohydrates are the core energy source for our body and brain and can be converted into amino acids to serve as the building blocks for protein. Certain sources of carbs are also chock-full of nutritious vitamins, minerals and fiber.

Grains, milk, beans, fruit and starchy vegetables, like potatoes and corn, all contribute to our daily carbohydrate intake. In fact, the U.S. government suggests we consume 45-65% of our daily calories from this nutrient group. So why the notoriety?

Not all carbs are created equal. There’s a big difference (nutritionally-speaking) between “refined” and “complex” carbohydrates. Refined carbs include chips, cake, candy, cereal, sweetened beverages (e.g., juice, lemonade, soda) and bread and pasta made with white flour. These foods are literally stripped of nutrients during processing. Due to their lack of fiber, they don’t fill us up and are digested quickly, causing our blood sugar to spike. Refined carbs contain few vitamins and minerals and likely end up replacing healthier foods in our diet. Eating too many of these foods can also lead to high triglyceride levels.

On the other hand, many complex carbohydrates are packed with nutrients. Examples include brown and wild rice, whole wheat pasta and bread, oatmeal, quinoa, bulgur and barley. Such whole grains are naturally low in fat and added sugars and supply iron, folate, zinc, magnesium, B-vitamins and fiber – a nutritional powerhouse. Fiber cannot be digested by the human body and therefore, this complex carb passes through our system without adding calories! Fiber can help lower cholesterol, regulate bowel function, reduce spikes in blood sugar, protect against colon cancer and help us lose weight by warding off hunger! The fiber in whole fruit is what makes it a much better choice than juice, which is high in sugar and calories and not a dieter’s friend.

When it comes to weight loss, the low-carb Atkins diet certainly gets a lot of press. However, weight loss occurs when you consume fewer total calories than your body needs, whether you’re cutting back on fat, protein or carbs. A sustainable strategy for weight loss should reduce calories from all nutrient groups, so that you do not feel deprived. Reduce your intake of sugary beverages, desserts and foods made with refined flour, like white bread and pasta and be sure to include nutrient-dense and fiber-packed sources of complex carbs in your meal plan!

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Filed under Dairy, Food Groups, Fruits and Vegetables, Grains, Heart Healthy Choices, Weight loss

Secrets of Greek Yogurt

Q: Is there a difference between Greek yogurt and regular, conventional yogurt?

A:All yogurts are a great source of calcium, protein and beneficial bacteria (“probiotics”), which aid in digestion. However, for those of you who dislike the thinner, runnier texture of conventional yogurt, Greek yogurt is a good alternative, because it’s richer and creamier. Three popular brands of Greek yogurt are Fage, Chobani and Stonyfield’s Oikos. No matter what yogurt you choose – conventional or Greek – make sure to purchase the low-fat or non-fat variety!

Let’s take a look at the specific differences in nutrient content…

Dannon’s Plain,    Non-fat (Regular Yogurt) Stonyfield’s Oikos Plain, 0% fat (Greek Yogurt) Fage’s Plain, 0% fat (Greek Yogurt)
Serving Size 6 oz 5.3 oz 6 oz
Calories 80 kcal 80 kcal 90 kcal
Sodium 120 mg 60 mg 65 mg
Sugar 12 g 6 g 7 g
Protein 9 g 15 g 15 g
Calcium 300 mg 200 mg 200 mg
  1. Greek yogurt contains about half the sodium of regular yogurt.  In general, yogurt is a great heart-healthy snack, but since we get way too much sodium in our processed-food diets as it is, Greek yogurt is a great option for salt-sensitive people.
  2. Greek yogurt is quite low in sugar.  With half the carbs of conventional yogurt, Greek yogurt won’t spike your blood sugar as high as a regular yogurt might.
  3. Greek yogurt is very high in protein. Dairy is always a solid source of protein, but with 15g of protein per 6-oz container, Greek yogurt will make you feel fuller longer than conventional yogurt.
  4. Greek yogurt is lower in calcium than regular yogurt. Unfortunately, conventional yogurt beats Greek yogurt in this category, at times packing 100 added milligrams of bone-building calcium per serving. While it’s important to meet your calcium requirement, adding any type of low-fat yogurt to your daily routine will bring you one step closer to a healthy, well-balanced diet.

Update: Upon further investigation of food labels, I’ve found a big difference in the calcium content of Greek yogurt flavors. The plain, 0% fat variety may contain 20-25% of the daily value (DV) of calcium, which is approximately 200 – 250 mg*, but honey & fruit flavors can have much less! The honey, cherry and peach flavors of Fage Greek yogurt contain only 10% of the DV! On the other hand, all of the low-fat Greek yogurt flavors made by Chobani contain 200 mg of calcium per 6 oz container. Clearly, it’s important to comparison shop by reading the nutrition label! Since yogurt packaged with fruit or honey will be higher in sugar, your best bet is to buy the plain, non-fat yogurt and add fresh fruit of your own!

*Remember: Adults should aim for 1,000-1,2000 mg calcium per day to maintain healthy bones!

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Filed under Dairy, Heart Healthy Choices, Vitamins & Minerals