Feeds:
Posts
Comments

Posts Tagged ‘Calcium’

yogurt1If you are like a lot of people, you’ve probably spent some time standing in front of the yogurt section of the dairy aisle, wondering what kind of yogurt to purchase. There are so many options to choose from that it can literally feel a little overwhelming. How is Greek yogurt different from regular yogurt? Is it worth the extra expense? Let’s take a look.

Both yogurts contain two primary ingredients–milk and bacterial cultures. The bacteria ferment the lactose (milk sugar) in the milk, producing lactic acid. After fermentation is complete, the liquid “whey” is strained off the solid yogurt. Regular yogurt is strained twice, leaving a little liquid in the end product (which is what you see accumulated on the top of your yogurt when you remove the lid). Greek yogurt is strained three times, removing most of the liquid. That extra straining is what gives Greek yogurt a thicker consistency (and stronger flavor) compared to regular yogurt.

Because so much liquid volume is lost through that third straining it takes about four cups of raw milk to produce one cup of Greek yogurt. In comparison, it only takes one cup of raw milk to make a cup of regular yogurt, which helps explain the higher cost associated with Greek yogurt.

Greek yogurt contains more protein and less carbohydrates, making it a better choice for diabetics. But no matter which type you select, read the food label. Compare types based on:

  • PROTEIN: A typical 6-ounce Greek yogurt has 15 to 20 grams, which is the same as 2-3 ounces of lean meat. Regular yogurt provides about 9 grams.
  • FAT: There’s fat in yogurt? Yes, depending on the type of milk used. Full-fat Greek yogurt packs 16 grams of saturated fat—or 80 percent of your total daily allowance in a 7 ounce container. Regular full-fat yogurt has 5 grams of saturated fat in an 8-ounce serving. If you’re going Greek, stick to low-fat and fat-free versions.
  • SODIUM: Greek yogurt is much lower in sodium than regular yogurt, making it a healthier choice if you’re watching your salt intake. One cup of Greek yogurt contains 65 mg of salt, while the same size cup of regular yogurt contains 159 mg of salt.
  • CALCIUM: Regular yogurt provides 30 percent of the federal government’s recommended daily amount. A 6-ounce cup of Greek yogurt typically supplies about 20 percent of the daily recommendation.
  • SUGAR: Sugar content is usually higher in regular yogurt, but much depends on additional ingredients added such as fruit and/or granola-type toppings.

Final Thoughts

Yogurt is an important probiotic, adding live bacterial strains to your colon that enhance and support your microbiome. No matter which type you choose, your body wins from that perspective alone. But experiment with the different types and flavors until you find one that fits both your nutritional and taste criteria.

Sources:

 http://www.diabetes.org/living-with-diabetes/treatment-and-care/ask-the-expert/ask-the-dietitian/archives/what-is-the-best-kind-of.html

http://health.usnews.com/health-news/diet-fitness/diet/articles/2011/09/30/greek-yogurt-vs-regular-yogurt-which-is-more-healthful

Writer: Marie Economos, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Trumbull County.

Reviewer: Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County

Advertisements

Read Full Post »

Fall Challenge 2014

Join Ohio State University Extension for a six-week personal wellness challenge. This fall the Live Healthy Live Well challenge for better health will run from September 8-October 19. This is an online challenge designed to help adults get fit by encouraging regular physical activity, healthy eating and wellness tips. This is a free event. Participants will receive e-communications twice weekly sent directly to you from your local OSU Extension Family & Consumer Sciences Professional. This challenge focuses on:

• Organic/natural foods
• Calcium and fiber in your diet
• Superfoods
• Gluten-free and whole grains
• Incorporating fitness into your day
Sign up by following this link to enroll: http://go.osu.edu/Mahoningfall14
Once you register, you will be enrolled and begin receiving e-communications starting the week of September 8, 2014.
We look forward to taking this fall challenge journey together!

Written by: Beth Stefura M Ed, RD,LD, Ohio State University Extension Educator, Family and Consumer Sciences, Mahoning County, Crossroads EERA, stefura.2@osu.edu
Reviewed by: Michelle Treber, MA, LD, Ohio State University Extension Educator, Family and Consumer Sciences, Pickaway County, Heart of Ohio EERA, treber.1@osu.edu

.

Read Full Post »

In our efforts to improve nutrition and choose “healthy foods”, it can sometimes be a challenge to know what is healthy and what is not. One measure of how a food fits in to your efforts to “eat healthy” is to look at how many important nutrients the food provides for the amount of calories it delivers. Our best bet is to choose foods that deliver the most nutrients – protein, vitamins and minerals – for the fewest calories. Avoiding empty calories is also a good goal. Low-fat dairy foods can be an important part of this plan. Dairy products that have some or all of the fat removed still contain all of the “good” nutrients we want.

girl drinking milkTogether, low-fat and fat-free milk, cheese and yogurt provide a unique package of nine essential nutrients that improve overall diet quality and promote good health. The 2010 Dietary Guidelines for Americans recognize that milk and milk products are linked to improved bone health, especially in children and teens, and a reduced risk of cardiovascular disease, type 2 diabetes and high blood pressure in adults.

What the Dietary Guidelines for Americans Say about Dairy Foods
The Dietary Guidelines for Americans (DGA) encourage all Americans to increase intakes of low-fat or fat-free milk and milk products to the recommended daily amounts:

• 2 cups for children 2 to 3 years
• 2.5 cups for children 4 to 8 years
• 3 cups for those 9 years and older

Milk is the number one food source, in terms of consumption, for three of the four nutrients the DGA identified as lacking in the American diet – calcium, vitamin D and potassium.

According to the DGA, individuals who consume milk at an early age are more likely to do so as adults, so it is especially important to establish in young children the habit of drinking milk. Current evidence indicates intake of milk and milk products is linked to improved bone health, especially in children and adolescents. For women, around 40 percent of initial bone mass is achieved in the first 20 years of life, underscoring the importance of early bone development and health.

Nutrient-Rich Foods, Like Dairy
A positive approach to healthy eating does more than monitor calorie intake – it also maintains a diet that offers maximum vitamins, minerals and essential nutrients. Nutrient-rich foods, like dairy foods, provide essential vitamins, minerals and other nutrients for fewer calories. Nutrient-rich foods from each food group include:

• Brightly colored fruits and 100 percent fruit juices,
• Vibrant-colored vegetables and potatoes,
• Whole, fortified and fiber-rich grain foods,
• Low-fat and fat-free milk, cheese and yogurt, and
• Lean meat, skinless poultry, fish, eggs, beans and nuts.

Dairy’s Health Benefits
Research has shown that:
• Osteoporosis – Dairy’s nutrients are vital to the development of strong bones thus reducing the risk for developing osteoporosis.
• Healthy Weight – Milk and dairy foods may also play a positive role in maintaining a healthy weight.
• Healthy Blood Pressure – Three minerals found in dairy foods – calcium, potassium and magnesium – may play an important role in maintaining healthy blood pressure.
• Cardiometabolic syndrome, Cardiovascular disease, type 2 Diabetes – Current evidence indicates that the consumption of dairy foods is associated with a reduced risk of Cardiometabolic syndrome – a cluster of metabolic abnormalities that increases the risk of cardiovascular disease – and type 2 Diabetes.

Author: Polly Loy, Family and Consumer Sciences Extension Educator, Ohio State University Extension, Belmont County, Buckeye Hills EERA.
Reviewed by: Kathryn Dodrill, Family and Consumer Sciences Extension Educator, Ohio State University Extension, Washington County, Buckeye Hills EERA
References: Dairy Foods and Nutrition Fact Sheet, Midwest Dairy Council, http://www.midwestdairy.com, March 2012.
USDA 2010 Dietary Guidelines, http://www.cnpp.usda.gov/DietaryGuidelines.htm
Nutrient Density Fact Sheet, Clemson University Cooperative Extension Fact Sheet, http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/dietary_guide/hgic4062.html

Read Full Post »

FoodServingSizesdownload (2)

Many things have changed in the American diet since the Nutrition Facts label was introduced 20 years ago.  The Nutrition Facts Label, introduced in 1993, helps consumers make informed choices and maintain dietary practices. The Food and Drug Administration (FDA) is proposing to update the Nutrition Facts label found on most of the food packages here in the United States.

People today are eating much larger serving sizes than they did years ago.  According to the director of FDA’s Center for Health and Safety and Applied Nutrition, Michael Landa, “Obesity, heart disease and other chronic diseases are leading public health concerns.”  The proposed food label changes plan to bring greater attention to serving size requirements and calories. In addition, the proposed changes include requiring information about “added sugars:”   Many experts recommend consuming fewer calories from added sugars because they can decrease the intake of nutrient-rich foods while increasing caloric intake. Another change proposed is to require manufacturers to declare the amount of potassium and Vitamin D on the label. Calcium and iron would continue to be required; however, Vitamins A and C would now be included on a voluntary basis.

Food serving sizes will get a reality check. The proposed changes include changing the serving sizes requirements to adequately reflect how people actually eat and drink today. In the U.S., serving sizes have changed since they were introduced 20 years ago. By law, the label information will be based on what a typical person actually eats, and not what they “should” be eating. Serving sizes will be more realistic and reflect how MUCH people eat at one time.  Furthermore since package size affects how much a person eats and drinks, under the proposed changes, food packages will be required to label as one serving the amount that is typically eaten at one time.  Currently, the label states the number of servings in the package.  For example in the future, a 20 ounce soft drink that is typically consumed in one sitting would be labeled as one serving.   So, under the changes, both a 12 and a 20 ounce bottle would equal one serving, since people usually drink the entirety of either of those sizes in one sitting. Calories and serving sizes will be more prominent on the newly proposed label. This is highly important in addressing public health concerns for obesity, diabetes and cardiovascular disease for our nation.

Written by: Susan Zies, Ohio State University Extension Educator, zies.1@osu.edu

Reviewed by:  Cheryl Barber Spires, RD, LD, Ohio State University SNAP-Ed Program Specialist, spires.53@osu.edu

Sources: http://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm387418.htm

http://www.fda.gov/downloads/ForConsumers/ConsumerUpdates/UCM387431.pdf

http://www.fda.gov/food/guidanceregulation/guidancedocumentsregulatoryinformation/labelingnutrition/ucm385663.htm

 

Read Full Post »

You know that you shed skin cells every day. About 30,000-40,000 of them fall off every hour. Over the course of a day, you shed over a million skin cells. Actually, most of the dust you see in your house is former parts of yourself. Eeuwww!! But what you might not realize because (a) no one ever told you, and (b) you can’t see through your skin, is that bone cells also die every day. Bone cells are living cells just like your skin cells; they eventually grow old and die. But unlike skin cells that fall off and land on the coffee table, old bone cells are reabsorbed and used to create new bone tissue.osteoporosis1

Inside your bones you have two “teams” of cells; one team’s cells (osteoblasts) lay down new bone. The other team’s cells (osteoclasts) chew up old bone. Ideally, you want the team that makes new bone to outweigh the team that takes away old bone, and for most of our childhood and young adulthood, that is exactly what happens. But as we age, the bone cell destroyers start to outnumber the bone builders. That’s when we begin to develop osteoporosis.This makes bones weak and porous, which raises the risk for fractures. Fortunately, there are many strategies you can employ to keep your bones hard and strong. Getting enough calcium and Vitamin D in your diet is one method, but being physically active is another.

So how does exercise help prevent osteoporosis? Moving your body enables you to build and maintain the amount (bone mass) and thickness (density) of your bones. When your body is moving, muscles pull against the bone. The stress causes minerals (mainly calcium) to be deposited in the bone. This makes the bone stronger and denser.

You need three different types of exercise to help lower your risk for getting osteoporosis: weight-bearing, resistance, and flexibility.

The first (and best) type of exercise to protect against osteoporosis is weight-bearing exercise. Weight-bearing means your feet and legs are supporting your body’s weight. Examples of weight-bearing exercise include walking, going up and down the stairs, and housework. However, weight-bearing exercise primarily affects bones below the waist, so you need other sources of activity to challenge the upper half of your body. Playing tennis and mowing the lawn are examples of activities that benefit the whole body.

Resistance exercise uses an object to create challenge or “friction.” When you’re working against the weight of an item such as free weights, weight machines, or resistance bands and tubing, you strengthen the muscles surrounding your bones and increase bone density.

And lastly, flexibility is important because your body needs to be able to bend and flow. Stretching, Tai chi, and yoga all promote balance and strength. These types of exercise will not slow down the loss of bone, but may decrease the risk of falls and fractures. When you twist, bend, and stretch, you strengthen the sites most at risk; primarily where your upper arm meets your shoulder, where your forearm meets your wrist, where your thigh bone meets your hip, and your spine.

Sources:
http://www.nof.org/articles/238
http://www.webmd.com/osteoporosis/guide/osteoporosis-exercise
http://wiki.answers.com/Q/What_is_the_effect_of_exercise_on_the_bones_and_joints
http://www.acefitness.org

Written by:

Donna Green
Educator, Family and Consumer Sciences
Ohio State University Extension

Reviewed by:

Elizabeth Smith, MS, RD, LD
Educator, Family and Consumer Sciences
Ohio State University Extension

Read Full Post »

ImageLet’s face it, not all of us get the recommended amount of dairy we need each day.  Sure, we may have a little milk in our coffee or a slice of cheese on our sandwich, but unless we get the recommended 3 cups a day for adults, we become at risk for being deficient in important nutrients like protein, potassium, Vitamin D, and calcium.  Here are some tips that the USDA (United States Department of Agriculture) give to help you get more fat-free or low-fat dairy foods in your daily diet.

  • Choose low-fat milk such as 1%, skim, or fat-free  If you are currently drinking whole or 2%, gradually switch to a version with lower fat.  Also, choose cheeses that are ‘reduced fat’ or ‘low-fat.’  Fat-free cheeses are healthy choices, but are not as good for cooking.
  • Use low-fat yogurt instead of sour cream to top a baked potato or fruit salad.  Also try using low-fat milk on oatmeal and cereal.
  • Regular cream cheese, butter, and cream are not dairy foods which means they do not contain important nutrients
  • Sweet dairy foods such as yogurts, flavored milks, puddings, and frozen yogurts are often high in added sugar.  Check food labels to make sure it is a healthy dairy choice.
  • If you are lactose intolerant try a lactose-free milk such as almond or soy milk.  Use the nutrition facts label to make sure they have about 300 mg of calcium.  You can also get some calcium in leafy greens, but unrealistic to meet all your daily dairy needs.
  • Milk and yogurt are better choices than cheeses because they contain more potassium and less sodium, and many milk and yogurt products are fortified with vitamin D.
  • Model healthy choices for your children.  Remember that your children are more likely to drink milk if they see you drinking milk.  Try to include different dairy snacks into their lunch.  Children 4 – 8 years old need 2 ½ cups daily, children 2 to 3 years old need 2 cups, and older children and teenagers need 3 cups.

Whatever foods you choose to meet your dietary guidelines for the dairy food group just remember that “reduced fat,” “low-fat,” or “fat-free” options are always best.  Try to do whatever you can to meet the 3 cup a day requirement.  Remember to try different dairy foods to see what works for you.  For more tips, please visit www.choosemyplate.gov for information about dairy and all the other food groups as well as information about your nutrition health.

Resource:

Got Your Dairy Today? – http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet5GotYourDairyToday.pdf

Written by:  Dana Brown, Extension Educator, Family and Consumer Sciences,Morrow County, OSU Extension, Heart of Ohio EERA

Reviewed by:  Linnette Goard, Field Specialist, Food Safety, Selection and Management, Family and Consumer Sciences, Ohio State University Extension.

Reviewed by:  Barb Hildebrand, Office Associate, Ohio State University Extension, Morrow County, Heart of Ohio EERA

Read Full Post »

Everyone today is talking about getting more calcium and nutrients. What better way than eating yogurt?  How many of you have had someone ask you if you are eating Greek or regular yogurt? Purchasing Greek yogurt is very popular and consumers really like the taste. 

By adding Greek or regular yogurt, either in their nonfat or low-fat forms, persons planning a healthier diet can add valuable nutrients.  Greek yogurt, which is strained extensively, has an undeniable nutritional edge for the consumer.  When selecting yogurt read the food label. Things to look for include:

  • PROTEIN:  Greek yogurt is being touted for its higher amount of protein. A typical 6-ounce container has 15 to 20 grams, which is the same as 2-3 ounces of lean meat. Regular yogurt provides just 9 grams of protein.
  • FAT:   Yes, yogurt does contain fat.  A 7-ounce serving of full-fat Greek yogurt packs 16 grams of saturated fat or 80 percent of your daily allowance assuming a 2,000-calorie diet.  Whereas, an 8-ounce serving of regular full-fat yogurt has 5 grams of saturated fat.  Saturated fat raises total and “bad” LDL cholesterol levels, increasing the risk for heart disease. Read nutrition labels carefully. If you’re going Greek, stick to low-fat and/or fat-free versions.
  • SODIUM: Greek yogurt is much lower in sodium than regular yogurt, making it a healthier choice for those watching their salt intake. One cup of Greek yogurt contains 65 mg of sodium, while 1 cup of regular yogurt has 159 mg of sodium.
  • CALCIUM:  So where is the calcium? Regular yogurt provides 30 percent of the federal government’s recommended daily amount. A 6-ounce cup of Greek yogurt typically supplies about 20 percent of the daily recommendation. If you’re still worried about calcium intake, load up on milk, seeds, and almonds, says Sarah Krieger, a registered dietician and spokeswoman for the American Dietetic Association.

Next time you are at the grocery store, stop and compare the variety of yogurt options. You will be surprised; what will you choose?

Resources:

http://www.diabetes.org/living-with-diabetes/treatment-and-care/ask-the-expert/ask-the-dietitian/archives/what-is-the-best-kind-of.html

http://health.usnews.com/health-news/diet-fitness/diet/articles/2011/09/30/greek-yogurt-vs-regular-yogurt-which-is-more-healthful

Press Release, General Mills Bell Institute of Health and Nutrition
Food Guide – Dairy, National Institutes of Health

Author: Marie Economos, Extension Educator, Family and Consumer Sciences, Ohio State University Extension Trumbull County.

Reviewed by:  Cindy Shuster, Extension Educator, Family and Consumer Sciences, Perry County

Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ross and Vinton Counties

Read Full Post »

Older Posts »