Ask the Expert: Lisa Drayer
Questions on Milk
Q: I have a question regarding the different kinds of milk: skim, 1%, 2%, and whole milk. Knowing that dairy is important, and in trying to lose weight, is there a huge difference between skim milk and 2%? Or even 1%? I don't drink whole milk, but skim is so watery.
A: Yes, there are differences - with fat-free milk you get the same nutrients as whole milk, minus the saturated fat. Fat-free milk is also lower in calories. 1% is what I would recommend after fat-free milk, then 2% (which has slightly more fat and calories), then whole milk.
Q: What do you think about artificial sweeteners? Are they bad for you?
A: It's a good question. I'm OK with artificial sweeteners, in limited amounts, since they can help people control calories, especially those who are overweight. The other thing to think about is how much sugar you are consuming. For some, it's a LOT! For others, it's maybe 1 tsp of sugar in their morning latte. If you prefer real sugar, that's fine, just watch your calories. There's been some great research lately showing that a little bit of extra sugar in milk can go a long way in terms of health. In one study involving children and adolescents, milk drinkers (flavored and plain) had significantly higher intakes of vitamin A, calcium, phosphorus, magnesium and potassium than non-milk drinkers. AND - BMI measures of milk drinkers were comparable to or lower than measures of non-milk drinkers. The best part - intake of added sugars did not differ between flavored milk drinkers and non-milk drinkers!
Questions on Yogurt
Q: Question about yogurt. My fiancé loves it, but it all has high fructose corn syrup, which seems to defeat any benefits from eating it.
A: I would see if your fiancé will try plain yogurt and add fruit. I love blueberries with yogurt - I often grab a yogurt "parfait" for breakfast. Yogurt is one of my “Top 10 Beauty Foods" on the Beauty Diet. Yogurt is a terrific source of calcium, which is important if you want strong bones, beautiful nails, good posture and a beautiful smile! One cup of plain, low-fat yogurt supplies about 450 milligrams of calcium. That's close to half of your daily calcium needs.
Q: We have started eating more yogurt at our house. Even my toddler has become fond of eating yogurt; we just make sure that the boys have something else first, as the yogurt does not go well with them on an empty stomach due to their lactose intolerance.
A: Definitely try a yogurt parfait! The nice thing is, many delis and coffee shops sell them so you can quickly grab one on-the-go. My book also has a Strawberry/Raspberry yogurt parfait recipe, and you can find even more recipes at www.3aday.org.
Q: What are some good choices for yogurt for kids? There are so many choices these days, and not all are as healthy as others.
A: There are lots of good yogurt choices for kids. I personally love on-the-go yogurt tubes, because they are convenient and fun for kids to eat (it's basically yogurt in a tube). Low-fat yogurt is a great option - however, I prefer adding fresh fruit (instead of the fruit on the bottom varieties).
Questions on Dairy and Children
Q: Is there a downside to serving low-fat or fat-free milk to my children as opposed to whole milk? I was raised on whole milk, but over the past 5 years or so have switched to fat-free, especially when I cook. The kids are all of healthy weights, none are overweight, but they do all border on the small size for their ages. Should I be serving them whole milk instead?
A: I don't see any reason to switch to whole milk over low-fat or fat-free milk. According to a 2006 American Academy of Pediatrics report, eating calcium-rich dairy foods such as milk, cheese and yogurt during childhood and adolescence will help build strong bones and reduce the risk of fractures and osteoporosis later in life - and AAP recommends choosing low-fat and fat-free more often.
Q: I'm nursing a baby who cannot tolerate a speck of dairy or soy. What are some viable substitutes? I take a calcium supplement, as recommended by my pediatrician.
A: Since you can't tolerate dairy, I would take not only a calcium supplement, but a multivitamin/multimineral supplement as well. In addition to calcium, dairy provides 8 other essential nutrients including potassium, phosphorus, protein, vitamins A, D and B12, riboflavin and niacin -- and you don't want to miss out on these important nutrients!
Q: I LOVE cheese, any kind really and was wondering what your favorite kind of cheese is? What is your favorite snack to have with it?
A: I love Brie and Gruyere! I like Brie with crackers and Gruyere in my omelet!
By the way, enjoying milk, cheese or yogurt at lunch or as a snack is a great way for kids to fuel their bodies. Some ideas include: Drinkable yogurt for an on-the-go breakfast, milk in vending machines in flavors kids love, and string cheese as a nutrient-packed snack.
Questions on Dairy and Weight Management
Q: Is it true that dairy will help you to lose weight?
A: Nutrient-rich dairy can help you maintain a healthy weight! Recent research has revealed that enjoying three servings of milk, cheese or yogurt as part of a nutrient-rich, balanced diet may help maintain a healthy weight. It's just another great reason to aim for 3 servings of dairy each day!
Q: In regard to yogurt, I have heard before that eating low fat foods is healthier and safer than fat free foods. Does that hold true with yogurt? Which would you recommend for someone interested in losing weight?
A: I recommend either low-fat or fat-free yogurt. Both are relatively low in calories. It is true that you do need some fat in your diet. Low-fat according to FDA refers to 3grams of fat or less per serving.
Q: I am a type 2 diabetic. I have taken oral meds for years and just started insulin today. I am overweight and know I need to limit my carbs. What kind of dairy carbs would be best for a diabetic?
A: In terms of dairy carbs that would be best for a diabetic, I would recommend low-fat yogurt (without added sugars) or low-fat milk. The protein content in dairy foods helps to slow the rise in blood sugars, unlike other carbs (like refined starches).
Q: I am a 28-year-old female, underweight at 117 lbs and 5'6", but with borderline high cholesterol. Are there any foods that I can eat that will help lower my cholesterol? I'm too thin to go on a diet that will make me lose weight.
A: For a cholesterol-lowering diet, I recommend lots of fiber-rich foods, such as fruits and vegetables, as well as nuts and fatty fish. Fat-free milk is a great addition as well.