Healthy Eating Tips: Dairy Products

Healthy Eating Tips: Dairy Products


Hi there. My name is Kathleen
and I’m the dietitian here at the university
of Ottawa heart institute. Today we are going to talk a
little bit about dairy products and some of the things
you want to keep in mind when you are choosing which
dairy products to purchase. So a lot of dairy products are
quite high in saturated fats which may be associated with
increasing your LDL cholesterol. So the big thing you want
to keep in mind is trying to choose
lower fat dairy products. You don’t necessarily
have to go to skim or no fat but more often you
want to try and choose those lower fat dairy products. So a great example is something
like one percent milk instead of two percent
or skim milk if you like it but you don’t have to.
One percent is fine. Same with yogurts try and
choose less than 3.25 percent and you will see on the label
it will always tell you what the percent MF is and that
is what you are looking for, less than 3.25 percent. Now another
big culprit for saturated fats when it comes
to dairy is cheese. So cheese is
very high in saturated fats, there is a couple of ways
to look at eating cheese. You can either think if you love
cheese and you really don’t want to eat the low fat stuff,
you can eat regular fat cheese but try and have it not more
than three or four times a week and not more than an ounce,
ounce and a half at a time. When it comes to cheeses you
might even want to try some of the lower fat cheeses,
they taste very good and there is a whole
variety of them available, so you can get
havarti, cheddar, mozzarella, they’re all less
than twenty percent MF and they’re a great addition
to foods and they can lower that saturated fat intake. But the bottom line when it
comes to dairy products is that you want to think about choosing
things that are lower in fat. Now there is lots of great ways
you can use dairy products, yogurt is a great one, it can
make a really nice breakfast, so today I’m going to show you
how to make a yogurt parfait. It’s not hard,
you take a bit of yogurt, plain is your best bet because
there is no added sugars, add as many berries as you want. Today I am adding
a cup of blueberries and raspberries combined,
if you don’t have fresh berries, frozen berries
are a great option as well and then you could
add a little bit of granola or some all bran buds
or some kind of high fiber or whole grain cereal. You mix that together
and there you go, you are ready for breakfast.

Leave a Reply

Your email address will not be published. Required fields are marked *