Tag Archives: yogurt

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

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

Rise & Shine: It’s Breakfast Time

Q: I’m trying to lose weight. Should I skip breakfast?

A: No! You should always aim to eat breakfast whether or not you’re trying to lose weight! Breakfast gives you the fuel to start your day off right. During the night, your body goes 8-12 hours without food, so breakfast replenishes dwindling blood sugar reserves. People who do not eat breakfast feel more tired, irritable and less focused.

Eating breakfast revs up your metabolism. When you don’t eat for long periods of time, your cells are hungry and your body naturally slows down your metabolism to store energy and burn only what’s absolutely necessary. If you want to lose weight, however, you want to speed up your metabolism. Another way to boost your metabolism is by exercising!

Evidence shows that eating breakfast can reduce food intake throughout the entire day. You’re more likely to snack on sweet and fatty foods and overload at lunchtime if you skimp on breakfast.  In fact, people who miss this meal are more often overweight than breakfast eaters.

Additionally, research has shown that children and young adults who skip breakfast have a significantly lower intake of most vitamins and minerals when compared to those who consume breakfast.

Breakfast is arguably the easiest meal of the day to prepare, so even if you have to eat it on the run, that’s OK! Pack a small bag of trail mix or a piece of fruit to eat when you get to school or work.

Some quick & easy breakfast suggestions:

-1 cup whole grain cereal with skim milk, topped with sliced fruit

-Toasted whole grain English muffin with 1 Tbsp peanut butter

-1 packet instant oatmeal, made with skim milk or water

-Fruit and yogurt smoothie (Check out my recipe on TheHealthyDiet.com)

-1 ready-to-eat whole grain waffle, topped with 1 Tbsp jam or 1 tsp soft margarine

-1 egg, scrambled with chopped vegetables on a piece of whole wheat toast

-1 cup low- or non-fat yogurt mixed with berries

 

To drink, enjoy a cup of coffee, a glass of skim milk or half a cup of juice with your breakfast!

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Building (and maintaining!) healthy bones

Q: How much calcium should I be getting and what are the best sources?

A: Adults (19-50 years old) should consume a minimum of 1,000mg calcium daily and adults 51+ years are recommended to get at least 1,200mg. Intakes for children and adolescents should be a little higher, since they are still accumulating bone mass. Aim to meet food pyramid recommendations and you’ll be well on your way to reaching calcium guidelines.

Most of us know that calcium is an integral part of bone structure, but this mineral does much more than that! Calcium plays an important role in maintaining normal blood pressure, blood clotting, muscle contraction and the transmission of nerve signals. The body tightly regulates blood calcium levels, and when intake is inadequate, the body draws on calcium stores in bones and teeth.

It’s important for kids and teens to get enough calcium, so that they are able to achieve their height potential and an optimal bone mass, which is reached by age 30. After age 40 or so, bone density inevitably begins to decline and a person with insufficient calcium stores is at risk for osteoporosis. Fortunately, bone loss can be slowed by a diet adequate in calcium and with regular physical activity!

It’s always best to obtain vitamins and minerals from food sources, rather than by taking a supplement. In fact, calcium supplements may be less effective at building strong bones, which may be due to the fact that other micronutrients found in a well-balanced diet – including vitamin D, vitamin K, magnesium and phosphorus – all play necessary roles in bone metabolism.

Some of the best sources of calcium come from the dairy group, but there are great vegetarian sources as well! Besides milk, yogurt and cheese, broccoli, collard greens, cauliflower, brussels sprouts, bok choy and kale are also excellent sources of calcium. Note that spinach, rhubarb and Swiss chard appear equal to milk in calcium content, but they actually provide little calcium to the body, because these foods also contain compounds that prevent absorption of the mineral.

1 cup milk = 300mg calcium

1.5 oz cheddar, mozzarella, muenster cheese = 250mg calcium

1 oz (~1 slice) American cheese = 160mg calcium

1 cup plain, nonfat yogurt = 300-400mg calcium

3 oz sardines (with bones) = 324mg calcium

1 cup enriched soymilk = 350mg calcium

1 cup soymilk, unfortified = 60mg calcium

1 cup calcium-fortified orange juice = 300mg calcium

1 egg = 25mg calcium

½ cup tofu = 275mg calcium

½ cup black-eyed peas (cooked) = 105mg calcium

1.5 cup broccoli (cooked) = 90mg calcium

100% whole grain waffle = 100-200mg calcium

So, what if you don’t drink milk? If you’re lactose intolerant, lower-lactose or lactose-free products are available, as well as enzymes that can be taken orally or added to the milk. Calcium-fortified juice and soy beverages provide calcium as well, but they may not provide other important nutrients found in dairy products.

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