Got milk?

Bones are made mostly of calcium. The best source of calcium in the food we eat, by far, is milk and the foods made from milk like cheese and yogurt. So logic would lead us to believe that in order to have strong bones we need to eat dairy foods - right? But what if we just don't like the taste of milk and don't think we can afford the calories and fat usually found in cheese?

With just a little creativity and thinking outside the pyramid if you will, getting those 3 - 4 servings of calcium-rich dairy foods is a snap! Begin by choosing fat-free or lowfat milk, yogurt and cheese. If you prefer full fat or 2% milk then step down gradually. Mix 2% and whole milk first, then go to straight 2%, next mix 1 and 2% and so on until you reach straight fat-free and actually prefer it. Also consider the following ideas:

• Order latte made with fat free milk (happens to be my favorite drink at the local coffee shop)



• Make oatmeal, creamy soups or mixed dishes with low-fat milk instead of water or broth - remember not to boil as milk will curdle



• Stock up on cheese sticks, yogurt cups and yogurt drinks for calcium-rick snacks - choose low-fat or fat-free varieties.



• Top fruit and granola with your favorite yogurt.



• Use flavored yogurt as a topping for pancakes or waffles.



• Plain yogurt is great as a base for dips or topping for baked potatoes instead of sour cream - not only do you get a lot more calcium but you save on fat as well.



• Stock up on evaporated fat-free milk to use in coffee, hot cocoa and to replace cream and half & half in recipes.

Check out 3aDay (http://www.nationaldairycouncil.org/educationlmaterials) for recipe ideas that incorporate low-fat and fat free cheese into terrific meal ideas and as always...

Happy Healthy Eating

Marcia

Hold the Salt!

Salt is a favorite ingredient in our food - both processed and home cooked varieties. Americans consume about twice as much salt as our bodies need. According to the 2005 Dietary Guidelines for Americans (http://www.dietaryguidelines.gov) healthy adults should only have about 1 teaspoon of salt daily. Why? It plays a strong role in hypertension development in many people. Cutting back on salt is a good idea for everyone. The question is how, given the food sources available.

• Fill up of foods naturally low in sodium - Fruits and vegetables are at the top of the list, especially the fresh or frozen variety.
• Enjoy home-prepared foods made with herbs and spices instead of salt - Add flavor with onion, garlic, rosemary, dill, curry, cumin, chili powder just to name a few. They have strong flavors that can make up for the lack of salt. And don't forget the pepper!
• Watch out for the condiments - soy sauce, mustard, ketchup and pickled foods are high in sodium.
• Take the salt shaker off the table and/or don't use in the preparation process which is what I do. That makes the amount of salt in the food a personal not corporate decision.
• Cut back gradually - the salty flavor is learned taste which can be unlearned as well. Cutting back on salt little by little often results in not even missing it. Pay attention to natural taste of the food you choose to eat
• Read the label - compare the sodium level of similar foods remembering that the amounts listed are for the serving size listed on the Nutrition Facts label.
• A little bit can go a long way - instead of removing the salt completely add a little bit it really does go a long way to a satisfying lower sodium intake.

Above all - enjoy your foods and the natural flavors they provide.

Happy Healthy Eating,

Marcia