Dairy products are among the most widely consumed foods in the United States—and for good reason. Just consider the array of delicious dairy foods that we enjoy—a cold glass of milk, a rich piece of cheese, creamy yogurt, cottage cheese or ice cream topped with fresh fruit—and it’s easy to see why they are an integral part of our food culture. Not only do these foods taste great and add a flavorful flair to many meals and snacks, but they are also a concentrated source of many important nutrients.
Think about the all-American breakfast, and eggs will probably come to mind. Scrambled, poached, boiled, baked or made into an omelet… the ways to prepare and enjoy eggs are many and varied. And because eggs provide a source of complete, inexpensive protein and also supply many other important nutrients, they provide your body with energy and vitality.
While I feel that most people can enjoy dairy products and eggs as an important component of the “Healthiest Way of Eating,” I believe that these foods should be consumed in moderation. The reason for this is that many people have sensitivities to dairy and eggs and in addition to concentrating many nutrients, these foods can also be high in saturated fat and cholesterol.
Definition: Dairy and Eggs
Dairy products come from the milk of cows and other animals. While the dairy products used in the United States are primarily made from cow’s milk, products from goat’s and sheep’s milk are growing in popularity in the United States and are widely consumed in other parts of the world.
Although many different types of birds lay eggs, that can be consumed as food, in this book I am referring to chicken eggs.
Dairy and Eggs are Rich in Health-Promoting Nutrients
Dairy products and eggs contain a wealth of vital nutrients that can help support health. Not only are they protein-rich foods, but they also deliver concentrated amounts of vitamins such as D, B2, B12, K and biotin as well as minerals like calcium, selenium, iodine and phosphorus.
Because one of the concerns surrounding dairy products is their high fat content, I recommend using low-fat milk, cheese and yogurt; enjoyed in moderation they will help you stay energized and healthy. While dairy products are often high in fat, egg whites contain no fat and are a rich source of protein. The yolk is the fat-containing portion of the egg with about 5–6 grams of total fat; approximately one-third of this fat is saturated fat. But when eating eggs in moderation, don’t avoid the yolk—egg yolk is a very rich source of choline, a key component of healthy cell membranes, nerves and brain cells. Egg yolks also provide lutein, a carotenoid that protects against macular degeneration and cataracts.
Why Dairy and Eggs Should be Heated to Be Safe to Eat
Eggs have a fairly high concentration of biotin, but before they are heated, the biotin is bound to a protein called avidin that reduces its absorption by the body. Heating breaks the bond and actually increases the bioavailability of biotin.
Heating or cooking eggs for a sufficient length of time and at a sufficiently high temperature also kills bacteria such as Salmonella. Therefore, soft-cooked, sunny-side up or raw eggs carry greater risk of contracting salmonellosis than poached, scrambled or hard-boiled eggs. It’s been estimated that Salmonella bacteria may be present in 1 out of every 30,000 eggs produced in the United States, and since almost 100 billion eggs are produced in the United States each year, that means there are over 3,000 potentially contaminated eggs. So remember to cook your eggs well.
Unheated, raw milk may also be contaminated with bacteria such as Salmonella, E. coli, Campylobacter, Listeria or Yersinia. Although some people prefer to drink raw milk because they believe it is more natural or nutrient-rich in terms of enzymes and other nutrients, pasteurization kills the potentially harmful microbes making it safer to drink. If you wish to consume raw dairy foods, you may want to consider raw milk cheese as it falls into a somewhat different category than raw milk, since cheese has a naturally longer shelf life. Some producers of raw milk cheese still expose their products to a short period of heat treatment, which comes very close to, but falls short of, the pasteurization threshold. I would choose raw milk cheese that has been aged for at least 60 days, because this destroys the bacteria.
Calcium—Are Dairy Products the Best Source of Calcium?
Since dairy products are a concentrated source of calcium, people concerned about bone health and preventing osteoporosis tend to include lots of milk and milk products in their diets with the hope of meeting their calcium requirements. While dairy products have been widely emphasized as the primary source of calcium, it is important to remember that they are by no means the only foods that provide significant amounts of this important mineral. Virtually all dark green leafy vegetables, including spinach, Swiss chard, mustard greens and collard greens contain calcium. Practically all nuts and seeds—especially sesame seeds—contain calcium as do most beans, including navy, pinto, kidney and black beans. And tofu that has been prepared with calcium chloride is also an excellent source of this nutrient. Therefore, a diet that preserves bone health need not be solely dependent on dairy products for calcium but should also emphasize calcium-rich plant foods.
Dairy and Eggs May Not Be for Everyone
While dairy products are an important component of a health-promoting diet for most people, many individuals have difficulty tolerating dairy products. For example, people who are lactose intolerant do not have sufficient amounts of the enzyme lactase, which is necessary to break down the milk sugar, lactose, found in dairy products, and therefore have problems digesting these foods. Yet even if a person produces sufficient lactase, dairy products may still be a challenge since dairy products, as well as eggs, are amongst the foods most associated with allergic and delayed hypersensitivity reactions. (For more on Food Allergies, see page 719.)
Many people who are sensitive to cow’s milk can tolerate goat’s milk, a food that I have included among the World’s Healthiest Foods. That is because while goat’s milk contains casein, researchers have found that it generally only has trace amounts of a specific casein, alpha-s1-casein, which is thought to be one of the main proteins in cow’s milk responsible for eliciting sensitivity reactions.
The Importance of Organically Produced Dairy and Eggs
As with all of the World’s Healthiest Foods, I recommend purchasing organic varieties of the World’s Healthiest Dairy Products and Eggs whenever possible. This is because organic dairy products and eggs are not only better for our health, but they are also produced in a way that provides a less stressful and more humane environment for the animals from which they come. Here is some background information on what constitutes “organic” dairy products and eggs:
The term organic is related to both the way in which the food was handled in production and the way in which the animals that produced the milk or eggs were raised. According to the organic regulations, organic cows, goats and chickens can only be fed organically produced foods and never receive mammal or poultry slaughter by-products for feed (an important consideration when we think of potential problems such as mad cow disease and hoof-and-mouth disease). They cannot be given growth-promoting hormones, administered drugs in the absence of illness or be given supplements in amounts above those for adequate nutrition. Plus, they must be treated in a humane manner. Their health and welfare must be maintained and promoted; they must be given sufficient nutritional feed rations, appropriate housing, pasture and sanitation conditions, and freedom of movement. Additionally, the stress placed on them must be minimized.
How to Use the Individual Dairy and Eggs Chapters
Each chapter is dedicated to one of the World’s Healthiest Dairy Products or Eggs and contains everything you need to know to enjoy and maximize their flavor and nutritional benefits. Each chapter is organized into two parts:
1. DAIRY AND EGGS FACTS describes eggs or each dairy product and its different varieties and peak season. It also addresses biochemical considerations of each food by describing unique compounds each contains that may be potentially problematic to individuals with specific health problems. Detailed information about the health benefits of the dairy product and eggs can be found at the end of the chapter devoted to each individual food, as can a complete nutritional profile.
2. THE 3 STEPS TO THE BEST TASTING AND MOST NUTRITIOUS DAIRY PRODUCTS AND THE 4 STEPS TO THE BEST TASTING AND MOST NUTRITIOUS EGGS includes information about how to best select, store and prepare each one of these World’s Healthiest Foods.
eggs
highlights
Although Eggs have long been referred to as the “perfect food,” cholesterol-conscious Americans have recently been shying away from them. An increasing number of studies, however, are now supporting high saturated-fat intake as more closely related to elevated cholesterol levels than the dietary intake of cholesterol-rich foods such as Eggs. Nutritious, versatile and easy to prepare, they are a great addition to your “Healthiest Way of Eating.”
why eggs should be part of your healthiest way of eating
Eggs are one of the highest quality sources of protein. Egg whites contain adequate amounts of all essential amino acids and are used as the standard against which all protein is measured. Eggs are not only a good source of inexpensive protein, they are also a very good source of iodine, important for healthy thyroid function. Egg yolks contain the carotenoid phytonutrient lutein, which has been found to be important for eye health. They are also one of the few excellent sources of the B vitamin, choline, a key nutrient for brain function and health. Eggs are an ideal food to add to your “Healthiest Way of Eating” not only because they are high in nutrients, but also because they are low in calories: one Egg contains only 68 calories. (For more on the Health Benefits of Eggs and a complete analysis of their content of over 60 nutrients, see page 636.)
varieties of eggs
Some of the types of hen Eggs available in the market include:
ORGANIC
Produced following the organic food guidelines. From chickens not treated with any antibiotics or hormones.
OMEGA-3 ENRICHED EGGS
Eggs produced by chickens that have been fed a diet containing higher levels of omega-3 fatty acids. Although the Eggs have enhanced levels of omega-3s, they are not intended to be the sole source of this essential fatty acid.
BROWN EGGS
Produced by a special breed of chickens. The color of these Eggs does not necessarily confer a significant nutritional benefit.
Some markets also carry duck, goose and quail Eggs, all of which have yet to gain mainstream popularity.
the peak season
Eggs are available throughout the year.
biochemical considerations
Eggs are one of the foods most often associated with allergic reactions. (For more on Food Allergies, see page 719.)
Handling of Eggs
Health safety concerns about Eggs center on salmonellosis (Salmonella-caused food poisoning). Salmonella bacteria from the chicken’s intestines may be found even in clean uncracked Eggs. Formerly, these bacteria were found only in Eggs with cracked shells. Safe food handling techniques, like washing the Eggs before cracking them, may not protect you from infection. To kill the Salmonella, eggs must reach an internal temperature of 160°F (71°C), effectively pasteurizing them. Soft-cooked or sunny-side-up Eggs should be cooked until the yolk is firm. There is no risk of salmonellosis when Eggs are hard-boiled, scrambled or poached (make sure to refrigerate hard-boiled Eggs at most 2 hours after cooking). Raw Eggs, however, do carry risk of Salmonella-caused food poisoning.
Dishes and utensils used when preparing Eggs (as well as meat and poultry) should be washed in warm water separately from other kitchenware, and washing your hands with warm, soapy water is essential after handling Eggs. Any surfaces that might have potentially come into contact with raw Eggs should be washed and can be sanitized with a solution of one teaspoon chlorine bleach mixed with one quart water.
Cholesterol in Eggs
Eggs yolks are high in cholesterol, which may be of concern to some individuals. (Egg whites are cholesterolfree.) One Egg contains 187 mg of cholesterol.
4 steps for the best tasting and most nutritious eggs
Turning Eggs into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select eggs
Eggs are often classified according to the USDA grading system and bear a label of AA, A or B; however, not all Eggs are labeled or graded because it is not legally mandatory. The grading system is an indicator of quality parameters including freshness. I always try to purchase the freshest and best quality Eggs, which means selecting AA Eggs. Farm fresh Eggs from a local purveyor are often not labeled. If this is the case, familiarize yourself with the reputation of the person selling the Eggs and make sure the Eggs have been kept refrigerated. Eggs are also labeled according to their size—extra large, large, medium and small.
Inspect Eggs for breaks or cracks before purchasing them and remain aware of their fragility while packing them into a shopping bag for the trip home. As with all foods, I recommend selecting organically produced Eggs whenever possi-
2. the best way to store eggs
Do not wash Eggs before storing as this can remove the protective coating on the shells, making them more susceptible to bacterial contamination. Be sure that they are stored with their pointed end facing downward as this will help to prevent the air chamber and the yolk from being displaced. Although many refrigerators feature an Egg container on the door, this is not the best place to store Eggs since this exposes them to too much warm air each time the refrigerator door is opened and closed. Store your Eggs in the back of the refrigerator where they will keep for up to one month. You can check the container for the date they were packed.
It is best to leave Eggs in their original carton or place them in a covered container so that they will not absorb odors or lose any moisture.
3. the best way to prepare eggs
Make sure your Eggs are fresh. Yolks of fresh Eggs will float on top of the Egg white. Cracking each Egg individually into a bowl before adding it to your recipe will allow you to determine whether it is old or spoiled. It helps if you bring refrigerated Eggs to room temperature for certain cooking methods. For instance, when you boil Eggs, the shells are not as likely to crack if they start at room temperature. Also, Egg whites will not peak well if they are cold. Be sure to throw away cracked Eggs as they may be contaminated.
4. the healthiest way of cooking eggs
When cooking Eggs, it is important to watch that they are cooked long enough that the Egg whites are no longer translucent. The best ways to cook Eggs is by boiling, poaching or making a frittata with broth instead of oil. These methods ensure your Eggs will be well cooked.
METHODS NOT RECOMMENDED FOR COOKING EGGS
I don’t recommend cooking Eggs in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals. (For more on Why it is Important to Cook Without Heated Oils, see page 52.)
Here are questions I received from readers of the whfoods.org website about Eggs:
Q Can Eggs be eaten raw? Will they still be nutritious?
A As far as I see it, the main concern about raw versus cooked Eggs is not so much issues of nutrients but of safety. Eating raw Eggs brings with it the risk of poisoning from Salmonella, a bacteria that is destroyed by thoroughly cooking Eggs. To kill the Salmonella, Eggs must reach an internal temperature of 160°F (71°C) or be cooked at 140°F (60°C) for at least three minutes, effectively pasteurizing them. This translates to a 7-minute boiled Egg, a 5-minute poached Egg or a 3-minute per side fried Egg. Now, this is not to say that eating raw Eggs is a definite way to ingest Salmonella, but it does carry this risk. Restaurants that serve raw Eggs in certain recipes (such as Caesar salads) normally use Eggs that have been pasteurized, a process that helps to kill bacteria.
Poached Eggs
Poached Eggs are a quick, easy and nutritious way to prepare Eggs in a matter of minutes. It is best to use organic omega-3-rich Eggs.
1. Bring 1 quart of water to a medium boil in a sauce pan. Add a few drops of light vinegar, such as wine or apple cider vinegar (use about one-quarter teaspoon per quart of water). Vinegar helps to hold Egg whites together. Don’t add salt to the water as it dissolves Egg whites.
2. Crack Eggs into a small bowl one at a time and slip them into the simmering water.
3. Cook 5 minutes, until the white is set and the yolk has filmed over. Remove with a slotted spoon.
Boiled Eggs
Boiled Eggs can be either hard or soft boiled and enjoyed for breakfast or packed for lunch. It is best to use organic omega-3-rich Eggs.
1. Fill a pan with enough water to completely cover the Eggs.
2. Add a little vinegar, and bring the water to a boil.
3. Once the water has come to a boil, add Eggs. Cook for 5 minutes for soft boiled Eggs and 10 minutes for hard boiled Eggs. Egg whites should no longer be transluscent.
PREPARATION HINTS FOR EGGS:
To bring Eggs to room temperature quickly, crack them into a stainless steel bowl and place that bowl inside another slightly larger bowl of warm water.
Research is now showing that a very small percentage of people experience an increase in cholesterol levels if they eat foods high in cholesterol.
The main nutritional concern regarding consuming raw Egg whites is that Egg whites contain a compound called avidin that binds the B-vitamin biotin which can lead to a deficiency of this nutrient in certain people. Cooking the Egg white deactivates the avidin.
Q Does the cholesterol in Egg come from the yolk only or is it present in the Egg whites as well?
All of the cholesterol in the Egg comes from the yolk, so eating only the whites will not contribute any cholesterol to your diet.
Q Do the whites of Eggs absorb the chemicals fed to chickens?
A Both the whites and yolks of Eggs absorb chemicals consumed by chickens. Since the whites are mostly composed of protein, they tend to absorb more of the heavy metals (like mercury) and less of the pesticides (which are mostly fat soluble). The yolks tend to absorb more of the pesticides and other fat-soluble contaminants since they are composed primarily of fat. However, there has been research showing various types of contaminants in both whites and yolks. All of these potential problems are avoided, of course, by choosing certified organic Eggs produced by organically raised chickens.
STEP-BY-STEP RECIPE
The Healthiest Ways of Cooking Eggs
Healthy Breakfast Frittata
This great tasting frittata is full of health benefits and will keep your energy level high for hours.
1/2 medium onion
4 medium cloves garlic
1/4 lb ground lamb or turkey
1 TBS + 2 TBS chicken broth
3 cups rinsed and finely chopped kale (stems removed)
5 omega-3 enriched Eggs
Sea salt and black pepper to taste
1. Chop garlic, mince onions and let sit for 5 minutes. (Why?, see pages 261 and 276.)
2. Preheat broiler on low.
3. Heat 1 TBS broth in a 9–10 inch stainless steel skillet. You will need a pan with a steel handle. “Healthy Sauté” onion over medium-low heat for about 3 minutes, stirring often. (For how to “Healthy Sauté,” see page 57.)
4. Add garlic and ground lamb or turkey and cook for another 3 minutes, breaking up clumps.
5. Add kale and 2 TBS broth. Reduce heat to low and continue to cook covered for about 5 more minutes. Season with salt and pepper.
Healthy Breakfast Frittata
6. Beat Eggs, season with a pinch of salt and pepper, and pour on top of mixture evenly. Cook on low for another 2 minutes without stirring.
7. Place skillet under the broiler on a rack in the middle of the oven, about 7 inches from the heat source so it has time to cook without the top burning. As soon as the Eggs are firm, it is done; this should take about 2–3 minutes.
SERVES 2
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Eggs and I will share them with others through our website at www.whfoods.org.
7 QUICK SERVING IDEAS for EGGS:
1. Boiled Eggs make a quick, high-protein snack for morning or afternoon.
2. Add sliced or quartered boiled Eggs to green salads.
3. Egg salad is a great filling for sandwiches. Plain yogurt and mustard are a good substitute for the mayonnaise typically used.
4. Poached Eggs over Greens: Place poached Eggs on top of steamed kale, Swiss chard or collard greens for an energizing meal any time of day.
5. Marinated Beet Salad and Eggs: Add chopped boiled eggs to the Marinated Beet Salad recipe on page 248.
6. Spicy Vegetable Fried Rice: In a large stainless steel sauté pan, “Healthy Sauté” diced carrots, diced celery and diced onion for 2 minutes. Drain and put in a mixing bowl. Add cooked brown rice, peas, beaten Eggs, tamari (soy sauce) and red pepper flakes. Put back in the pan and cook over medium heat stirring constantly until the Eggs are cooked.
7. Egg Crepe Filled with Veggies: Make a thin crepe batter by whisking 2 TBS of water with an Egg and sea salt and pepper to taste. Add 2 TBS of chicken broth to a stainless steel sauté pan. Pour batter mix into pan. Quickly turn the pan until the bottom is coated. Cook over medium heat until top is firm. Remove to a serving plate, fill with your favorite combination of cooked vegetables and roll to cover the vegetables.
health benefits of eggs
A Good Source of Protein
Eggs are a good source of low-cost, high-quality protein. Dietary protein provides us with amino acids that we use to make our muscles, tissues, skin, immune system antibodies, nutrientcarrying transport proteins and a host of other compounds vital to physiologic function.
Promote Healthy Thyroid Function
Eggs are a very good source of iodine, which is a component of the thyroid hormones, thyroxine (T4) and triiodothyronine (T3). Without sufficient supplies of iodine, the body cannot synthesize these hormones. Eggs are also a very good source of selenium, which is also necessary for thyroid hormone metabolism.
Promote Brain Health
Another health benefit of Eggs is their contribution to the diet as a source of choline. Although our bodies can produce some choline, we cannot synthesize enough to make up for an inadequate supply in our diets. Choline deficiency can cause a deficiency of folic acid, another B vitamin critically important for health. Since choline is a component of not only phosphatidylcholine and sphingomyelin, two fat-like molecules in the brain that account for an unusually high percentage of the brain’s total mass, but also of the neurotransmitter acetylcholine, choline is particularly important for brain function and health.
Promote Heart Health
Although Egg yolks are high in cholesterol, and health experts in the past had counseled patients with cholesterol problems to avoid this food, nutrition experts now suggest that some people on a low-fat diet can eat one or two Eggs a day without measurable changes in their blood cholesterol levels. This information is supported by a statistical analysis of 224 dietary studies carried out over the past 25 years that investigated the relationship between diet and blood cholesterol levels in thousands of subjects. (For more on this subject, see page 637.)
Promote Eye Health
Eggs contain concentrated amounts of the carotenoid lutein, for which leafy green vegetables like spinach and kale are well-known. Lutein is an antioxidant found concentrated in the eyes, where it helps to prevent free-radical-scavenging. Consumption of lutein-rich diets is associated with a reduced risk of age-related macular degeneration and cataracts.
Additional Health-Promoting Benefits of Eggs
Eggs are also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include bone-building vitamin D, vitamin K and phosphorus; energy-producing vitamin B2 and vitamin B5; sulfite-detoxifying molybdenum; and sleep-promoting tryptophan.
Q What is the latest research on Eggs and cholesterol?
A Several dozen high-quality studies confirm the lack of negative effects on blood lipids from mild to moderate consumption of whole Eggs. One of the key issues seems to be that about 70% of U.S. adults can be classified as “hyporesponders,” meaning that they experience very mild or no increase at all in their serum cholesterol when consuming significant amounts of cholesterol in their diet.
The research on Eggs and cholesterol, however, is not all one-sided. Dietary cholesterol (as found in Egg yolks) raises the ratio of total-to-HDL cholesterol. This shift is not something we want because it increases our risk of heart disease. In addition, for individuals who have high intakes of dietary cholesterol—in the 200 – 400 mg per day range—a drop in dietary cholesterol of about 100 mg per day can lower the level of blood cholesterol by about 10 mg per deciliter of blood. This drop may be protective for individuals with high blood cholesterol levels.
Yet, the nutrition research is finding that while there are some people who are sensitive to dietary cholesterol, for many others, dietary cholesterol—as found in Eggs—may not be a key element in raising risk of coronary heart disease (CHD). As the author of a recent review study (Kratz M. Dietary cholesterol, atherosclerosis and coronary heart disease. Handb Exp Pharmacol. 2005;(170):195-213.) notes: “These studies suggest that the association between dietary cholesterol and CHD is small, as most subjects can effectively adapt to higher levels of cholesterol intake.” Yet, the author also refers to “a subgroup of individuals who are highly responsive to changes in cholesterol intake.” Follow-up research has further suggested that the responsiveness of this subgroup may involve their genetics: it seems that some people carry genes that make them sensitive to dietary cholesterol while others don’t. This is the state of the present research understanding as far as I understand it.
Q How can I tell whether an Egg is bad?
A I don’t recommend using appearance alone as your Egg safety test as it is not the best way to measure safety. Particularly with respect to an Egg that has been cracked open, there can be a good number of discolorations in the white or yolk that do not represent food safety concerns. However, with that context in mind, there are certain types of Egg inspection that also make sense when trying to determine whether an Egg has gone bad or not.
First, I would look to ensure that there are no cracks in the shell. If there are cracks, then I would dispose of the Egg. Once you have cracked the shell, smell the Egg and see if it smells fine. If it doesn’t, I would throw it away. If the raw white of the Egg has turned pinkish, green or black, you should also definitely toss out the Egg.
In terms of determining quality from an uncracked Egg, in his classic book “On Food and Cooking,” Harold McGee discusses how better quality Eggs have smaller air cells; he notes that in a fresh Egg, the space is about 1/8-inch deep and has the diameter of a dime. To test the size without cracking it, he writes that you should put the whole Egg in a bowl of water; if the air cell is much larger than the size noted above, the wide end of the Egg will rise above the narrow end. If your Egg does this, it would then be a reflection that it is not that fresh.
McGee’s freshness test is also related to a long-time folklore belief about the degree to which an Egg will float in water. According to this belief, a spoiled Egg will float all the way to the surface, but a safe Egg will not. While this belief is not completely accurate, it does harbor one important element of truth. If the pores in an Eggshell have become sufficiently large, or if the shell has been cracked, it is possible not only for air but also for additional bacteria to enter into the Egg, become metabolically active and create gas inside the Eggshell. This additional gas could cause the Egg to do more floating. (However, other factors could also cause the Egg to float, including simple transfer of air through larger pores, even if no bacteria had migrated into the Egg.)
The bottom line: While you may want to try the float test for fun or the “wide end up” float test for freshness, I would judge whether an Egg is safe to eat by the smell and discoloration of the opened Egg as described above, or by noticing if there are cracks in the shell of the unopened Egg.
low-fat milk
highlights
Although the practice of drinking Cow’s Milk is thought to date back as early as 6,000-8,000 BC, it wasn’t until the 14th century that the demand for Cow’s Milk became greater than the demand for goat’s or sheep’s Milk. In the United States, Cow’s Milk is so ubiquitous that it needs no description and is most likely already included in the “Healthiest Way of Eating” of most Americans. Few of us have grown up without the promise of strong teeth and bones from drinking Milk. Served with breakfast cereals or enjoyed as a cold beverage, Milk is a staple in the American diet.
why low-fat milk should be part of your healthiest way of eating
There is little doubt that Milk is a highly nutritious food; however, increasing awareness of its high concentration of saturated fats, a major contributor to heart disease, has led to debate over how much we should consume. Low-fat varieties help resolve this dilemma by providing a satisfying alternative to whole Milk without giving up any nutritional benefits. Its rich supply of calcium and vitamin D (most Milk is fortified with vitamin D) is the reason it is renowned as an excellent choice for healthy bones. (For more on the Health Benefits of Low-Fat Milk and a complete analysis of its content of over 60 nutrients, see page 640.)
varieties of milk
Milk is available in a variety of forms that are often differentiated by their fat content. It is the basis for a variety of different dairy products including cheese, yogurt, kefir and ice Milk.
ORGANIC MILK
Organic Milk is from cows raised without the use of steroids, antibiotics, pesticides or synthetic growth hormones. It is processed using techniques that minimize harmful effects on the environment. It is often of higher quality than non-organic varieties.
2% MILK
The 2% designation refers to the percent of fat by weight that the Milk contains. It is often referred to as reduced-fat Milk, since it contains less fat than the 3.5% found in whole Milk.
1% AND NON-FAT MILK:
Containing about 3 grams of fat per cup, 1% Milk has 99% of its fat removed. Non-Fat Milk contains less than 1% Milk fat and less than 1/2 gram of fat per cup. The FDA requires that reduced fat Milk be fortified with vitamin A, a fat-soluble vitamin that is lost with the removal of the Milk fat.
RAW MILK
Since Raw Milk is not pasteurized, it is not heated before being taken to market. Dairies selling Raw Milk must be certified, must follow rigid standards and the cows must be inspected on a regular basis.
LACTASE-TREATED OR REDUCED-LACTOSE MILK
Many adults experience bloating, diarrhea and cramps after drinking Milk. Individuals with these symptoms may suffer from lactose intolerance, a condition caused by a deficiency of an enzyme called lactase that is necessary to digest lactose or Milk sugars. Lactase-treated Milk has the enzyme lactase added to help lactose-intolerant individuals digest Milk sugars.
Pasteurization
Milk is pasteurized to ensure it is free from bacterial contamination. The type of pasteurization affects the taste of the Milk product:
VAT PASTEURIZED MILK
Heated to low boiling and held for 30 minutes, Milk treated with this method retains the most flavor and nutrients.
HIGH TEMPERATURE SHORT TIME PASTEURIZATION (HTST)
The most common method of pasteurization. Milk is heated to up to 161°F (71°C) and then cooled rapidly.
ULTRA HEAT TREATMENT (UHT)
Milk is heated to a very high temperature (up to 307°F or 153°C) and held for only two to six seconds before it is packaged into sterilized containers. Packages can be kept unrefrigerated until they are opened. The nutrient content is comparable to HTST-treated Milk; however, the high temperature creates a product with a slightly bitter and scalded taste.
the peak season
Low-Fat Milk is available throughout the year.
biochemical considerations
The Milk sugar, lactose, found in Low-Fat Milk is associated with lactose intolerance, which may be of concern for some individuals. Individuals may also be allergic to Milk. There has been some concern over cows treated with a compound called recombinant bovine growth hormone, rBGH. The best way to ensure that the Milk you buy is not from cows treated with rBGH is to buy organic dairy products. (For more on Lactose Intolerance, see page 722; Food Allergies, see page 719; and rBGH, see page 728.)
3 steps for the best tasting and most nutritious low-fat milk
Enjoying the best tasting Low-Fat Milk with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select low-fat milk
When purchasing Milk, use the “sell-by” date as a guide to its shelf life. Smell the top of the container to make sure that the Milk does not smell spoiled. This could have been caused by being stored for a period of time outside of the refrigerator. Select Milk from the coldest part (the lowest sections) of the refrigerator case.
I have found Milk in translucent plastic jugs to have an off-taste. In addition, these plastic jugs and clear glass bottles expose the Milk to light, which can destroy up to 90% of its vitamin A and 14% of its riboflavin content. Buying Milk in opaque cardboard cartons avoids these problems. I highly recommend buying organic milk, or at least rBGH-Free milk, whenever possible.
2. the best way to store low-fat milk
Milk should always be refrigerated (34–40°F or 1–4°C) since warm temperatures can cause it to turn sour quickly. Always seal or close the Milk container when storing it to prevent the Milk from absorbing the aromas of other foods in the refrigerator. Avoid storing Milk in the refrigerator door since this exposes it to too much warm air each time the refrigerator is opened and closed.
3. the best way to prepare low-fat milk
Milk requires no preparation and can be used as an ingredient in a variety of different types of recipes. Follow the instructions on individual recipes for the best results.
health benefits of low-fat milk
Promotes Bone Health
Low-Fat Milk promotes strong bones by being a very good source of calcium, phosphorus and vitamin D and a good source of vitamin K—four nutrients essential to bone health. In a process known as bone mineralization, calcium joins with phosphorus to form calcium phosphate, which is a major component of the mineral complex hydroxyapatite, which gives structure and strength to bones. Calcitriol, the most metabolically active form of vitamin D, works with parathyroid hormone (PTH) to maintain proper levels of calcium in the blood. Vitamin K1 activates osteocalcin, the major non-collagen protein in bone, which anchors calcium molecules inside of the bone. Therefore, without enough vitamin K1, osteocalcin levels are inadequate and bone mineralization is impaired.
A Good Source of Protein
Low-Fat Milk is a good source of low-cost, high-quality protein. The structure of humans and animals is built on protein. We rely on animal and vegetable protein for our supply of amino acids, and then our bodies rearrange them to create the pattern of amino acids we require. These amino acids are used in a vast number of ways, doing everything from comprising our muscles and tissues to serving as the basis for enzymes and nutrientcarrying protein molecules.
Promotes Optimal Health
Low-Fat Milk produced by grass-fed cows also contains a beneficial fatty acid called conjugated linoleic acid (CLA). Research suggests that CLA may help lower cholesterol and prevent atherosclerosis. Animal research has found that this fatty acid inhibits several types of cancer in laboratory animals. In test tubes, this compound has been found to kill human skin cancer, colorectal cancer and breast cancer cells.
Promotes Healthy Thyroid Function
Low-Fat Milk is a very good source of iodine, which is a component of the thyroid hormones thyroxine (T4) and triiodothyronine (T3); without sufficient iodine, your body cannot synthesize these hormones. Because these thyroid hormones regulate metabolism in every cell of the body and play a role in virtually all physiological functions, consuming adequate amounts of dietary iodine is vitally important to maintaining health.
Additional Health-Promoting Benefits of Low-Fat Milk
Low-Fat Milk is a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include immune system-supporting vitamin A; heart-healthy vitamin B12 and potassium; energy-producing vitamin B2; muscle-building protein; and sleep-promoting tryptophan.
STEP-BY-STEP RECIPE
The Healthiest Ways to Use Low-Fat Milk
Healthy Creamed Corn
An easy way to make creamed corn in just minutes!
1 cup Low-Fat Milk
1 + 1 cups corn kernels (fresh or frozen)
1 TBS honey
Sea salt and pepper to taste
1. Combine 1 cup of Milk, 1 cup of corn and 1 TBS honey in blender. Add sea salt and pepper to taste. Blend on medium speed for 1 minute.
2. In a mixing bowl, combine remaining cup of corn kernels with the corn purée.
3. On stove, heat on medium for 5 minutes.
4. Garnish with minced parsley or toasted sunflower seeds. Serve with chicken or any type of seafood (such as shrimp, scallops or fish).
SERVES 2
Healthy Creamed Corn
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Low-Fat Milk, and I will share them with others through our website at www.whfoods.org.
10 QUICK SERVING IDEAS for LOW-FAT MILK:
1. Pour Low-Fat Milk over your favorite whole grain cereal. Don’t forget to also add 1 TBS of ground flaxseed for added omega-3s.
2. Add Low-Fat Milk to coffee, tea, cream sauces and soups instead of cream.
3. Chocolate Shake: Mix together chocolate syrup, malt powder and Low-Fat Milk.
4. Fruit Shake: Blend together 1 cup of Low-Fat Milk, medium banana and a mixture of any of your favorite fruits for a delicious shake.
5. Yummy Pink Milk: Blend 4 strawberries, 2 tsp honey and 1 cup of Low-Fat Milk in a blender on medium speed for 1 minute. Children will love this recipe!
6. Rice Pudding: Add Low-Fat Milk, raisins, cinnamon and nutmeg to a pot of cooked brown rice and heat gently to make rice pudding.
7. Peanut Butter Banana Shake: Blend 1 cup Low-Fat Milk, 1 TBS peanut butter, 1 small banana, 2-3 ice cubes and 2 tsp honey until smooth.
8. Hot Chocolate: Heat 1 cup Low-Fat Milk over low heat. In a cup, combine 2 TBS unsweetened dark chocolate cocoa and 1 TBS honey to make a paste. Stir mixture into the hot milk.
9. Cinnamon Milk: Heat 1 cup Low-Fat Milk with 1 tsp cinnamon, 1/2 tsp cardamon, 3 fresh ginger slices, 3 whole peppercorns and 2 TBS honey over low heat for 15–20 minutes. (The more ginger and peppercorns, the spicier it will be.) Strain into a mug for a warming brew.
10. Cream of Vegetable Soup: In a blender, combine 1 cup each of steamed peas and broccoli with 2 cups warm Low-Fat Milk, and salt and pepper to taste. Blend for 2 minutes until creamy. Serve as a delicious soup.
Q What can you tell me about Milk pasteurization and raw Milk?
A In the U.S, 46 out of 50 states have adopted the Pasteurized Milk Ordinance that was first proposed in 1924 by the U.S. Public Health Service. This ordinance calls for the pasteurization of Milk as a way of killing any potentially disease-causing bacteria in the Milk, including campylobacter, escherichia, listeria, salmonella, yersinia and brucella. Today there are more pasteurization options in the marketplace than there were in 1924, and these options include high-temperature, short time methods, as well as low-temperature, longer time methods. The goal of all methods is the same: to kill potentially pathogenic bacteria that may be present in the Milk or Milk product (like cheese or yogurt).
There’s no debate about the effectiveness of pasteurization for killing unwanted bacteria. There’s also no doubt that pasteurization gives dairy products a longer shelf life by lowering the presence of bacteria that cause spoilage. But pasteurization also kills desirable bacteria found in fresh Milk, and it denatures Milk enzymes that may be active in the human digestive tract when fresh Milk is consumed. There is little research, however, to determine what nutritional benefits are lost when Milk is pasteurized. I’ve seen speculation about changes in protein structure, calcium, amino acid and vitamin C bioavailability all being triggered by pasteurization, but I have not seen research that confirms or rejects these occurrences.
In the majority of states, dairy farms are free to produce raw (unpasteurized) Milk as long as they adhere to the conditions and restrictions set out in state law. The safety of unpasteurized Milk depends on the quality of the cow’s life, including the immediate environment and feeding. It also depends on the quality of handling facilities once the cow has been milked. For these reasons, I recommend a very careful look at any dairy farm’s procedures, track record and publicly available information before considering becoming a consumer of its unpasteurized Milk. Because freshness is at a premium, and the product shelf life is greatly shortened (not necessarily bad factors), the dairy is most likely to be in driving distance of your residence and could be visited in person.
Q Does eating more lower fat products really help you lose weight?
A If you currently consume whole Milk dairy products on a daily basis, switching to lower fat dairy products might help you lose weight. The reason is fairly simple. If the rest of your meal plan stayed exactly the same, the switch to non-fat milk, for example, would lower your calorie intake. One glass of whole Milk contains about 150 calories, while one glass of non-fat contains about 90 calories. If you consume 3 cups per day, you will save about 180 calories per day, or 1,260 calories per week. Over the course of a year, this savings in calories consumed would translate into a loss of about 17 pounds. However, it is not usually helpful to approach weight loss by focusing on one single type of food. It’s your overall meal plan that really counts.
Q Are there any health risks associated with the homogenization of Milk?
A Beginning in the 1960’s and continuing through the 1980’s, an MD named Kurt Oster published a series of articles questioning the health safety of homogenized Milk and hypothesized a connection between homogenization and the development of heart disease. According to Oster’s hypothesis, an enzyme called xanthine oxidase (XO) was naturally associated with the fat globules in Milk. Homogenization was theorized to trap XO in the new micro-droplets and prevent this enzyme from being metabolized in the digestive tract. Oster was convinced that because of homogenization, unmetabolized XO was being absorbed from the digestive tract to the bloodstream where it could trigger immune reactions and cause damage to blood vessel walls. The result was described as plaque formation—the very same plaque formation that gives rise to atherosclerosis in many U.S. adults.
Research studies have yet to conclusively prove, or disprove, Oster’s hypothesis. While there continues to be strong interest in XO, however, and its relationship to heart problems, the contribution of homogenization to these problems is still a research hypothesis and not a research conclusion.
Non-homogenized Milks are becoming increasingly available in the U.S. I support their consumption, even though I have not seen research that confirms the connection between homogenization and risk of heart disease, or the mechanism of XO damage.
Milk is put under high pressure to force homogenization—the splitting of the fat globules into very small molecules that will be dispersed in the Milk. But it’s possible to produce Milk, including low-fat and non-fat Milk varieties, without this homogenization process by letting whole Milk naturally separate into non-fat Milk and cream. Homogenization is carried out for convenience and texture, not for nourishment or safety. Even though homogenization moves us away from the whole, natural food and could be objected to on these grounds—and I definitely support the availability and consumption of non-homogenized Milk—in the absence of better research, it’s impossible for me to take a stand against the consumption of homogenized Milk for health reasons.
Q&A CAN YOU TELL ME MORE ABOUT DAIRY ALLERGIES?
Many people find that they are sensitive to dairy products, experiencing a host of symptoms including flatulence (gas), diarrhea, skin rash and fatigue when they consume milk and other dairy products. Yet, because adverse reactions to foods don’t necessarily occur right after the consumption of these foods, sometimes occurring hours or even days after the food has been eaten, many people are uncertain which specific food may have triggered the unforeseen and unwanted symptoms. Additionally, there are so many “hidden” sources of dairy-derived ingredients that it takes a concerted effort to figure out whether you may be sensitive to dairy.
Lactose and Casein Found in Many Processed Foods
The problem is that lactose, one of the primary sugars in cow’s milk, and casein, one of the primary proteins in cow’s milk, are both added to a wide variety of foods; lactose is added for flavor while casein is often added for emulsification, texture and protein supplementation. For example, foods that may contain casein include: bakery glazes, breath mints, coffee whiteners, fortified cereals, high-protein beverage powders, ice cream, infant formulas, nutrition bars, processed meats, salad dressings and whipped toppings. Therefore, the only way to tell for sure whether it is added to a food product is to read the food label.
Food Allergy Versus Food Intolerance
It is important to realize that sensitivity to certain foods may not always be caused by a food allergy but may be the result of food intolerance. This differentiation is important since these two types of sensitivities occur as a result of two distinct physiological events.
Dairy Allergy
Food allergies are reactions that involve the immune system. Typically, reactions to the casein in dairy products will involve a full-fledged immune response, manifesting in a manner as specific as a skin rash or as general as fatigue. What happens during an allergic reaction is that your immune system cells will bind to the offending molecule, such as casein, triggering a cascade of physiological events that will activate other components of the immune system. Inflammation and the creation of immune complexes that disrupt normal physiological functioning may ensue as a result.
Dairy Intolerance
Unlike allergies, some adverse reactions to food do not involve the immune system. These types of responses are called food intolerances with lactose intolerance being the most common food intolerance in the United States, affecting as many as 30% of adult Americans. Individuals who have lactose intolerance are sensitive to the milk sugar lactose that is found in dairy products. This intolerance may occur because they do not produce enough of the digestive, enzyme, lactase, which functions to break down lactose in the small intestines. If the lactose does not get digested, it makes its way into the large intestine, causing a host of symptoms, including flatulence and/or diarrhea.
Hidden Culprits: Dairy in Soy and Meat Products
DAIRY-BASED REACTIONS TO SOY FOODS
As many consumers have chosen to replace some of their beef, chicken and pork meals with soy-based products, manufacturers of soy-based products often try to place products in the marketplace that match up closely with meat-containing foods (soy hot dogs and sausages are two examples). To boost up the protein content of their soy products, manufacturers often add dairy-based proteins, with the most common of these proteins being casein. Casein, caseinates and sodium caseinate are all words that you might see on a soy food label, and they always indicate the presence of a dairy-based component.
DAIRY-BASED REACTIONS TO MEAT
A second common overlap between processed non-dairy foods and dairy components involves the processing of meat itself. Lactose—one of the key sugars that is found in cow’s milk—is often included in processed meats for flavor; and just as with soy products, sodium caseinate is often added as an emulsifier. Frankfurters, Vienna sausages, luncheon meats, chicken sausages and patés all fall victim to such practices. Caseinate is added to ham brine for improved slicing ability.
Contaminants in Cow’s Milk
If you haven’t already switched to organic dairy products in your meal plan, you’ll definitely need to do so in order to determine if you have an adverse reaction to cow’s milk. The reason is quite simple: about a dozen pesticide residues are commonly found in non-organic cow’s milk. (The source of these pesticides, of course, is the food that the cows were given to eat.) Also commonly found are antibiotics, as well as hormonal residues from hormones that were given to the cows prior to milking. Residues of plastic packaging from cow’s milk products like cheese, cream or butter can be found in the dairy products. These residues are called packaging migrants, and they include the substances DEHP and DEHA (diethylhexyl phthalate and diethylhexyl adipate). Unless you switch over to organic dairy products when trying to determine a dairy reaction, you won’t know whether your reaction is occurring due to components of the cow’s milk itself or to these contaminant residues.
yogurt
highlights
Middle Eastern civilizations used the fermenting process to produce Yogurt as far back as 2,000 BC. Yogurt and other fermented dairy products have also long been dietary staples in Asia, Russia and Eastern European countries, such as Bulgaria. In the United States, Yogurt was once relegated to a “health food,” but today is enjoyed by people of all walks of life. Because Yogurt makes a quick, easy and nutritious breakfast, lunch or between-meal snack, it is a great addition to your “Healthiest Way of Eating.”
why yogurt should be part of your healthiest way of eating
The recognition of Yogurt’s special health benefits did not become apparent until the 20th century, when research was conducted on the health-promoting benefits of the lactic-acid-producing bacteria found in Yogurt. This was followed by research reports that Bulgarian peasants, whose diets included a high consumption of Yogurt, have extraordinary lifespans. While it may still be questionable whether Yogurt is the secret to long life, it is certain that its many health-promoting nutrients make it a great addition to your “Healthiest Way of Eating.” (For more on the Health Benefits of Yogurt and a complete analysis of its content of over 60 nutrients, see page 646.)
varieties of yogurt
Yogurt is a fermented dairy product made by adding bacterial cultures to milk, which causes the transformation of the milk’s sugar, lactose, into lactic acid. This process gives Yogurt its refreshingly tart flavor and unique pudding-like texture, a quality that is reflected in its original Turkish name, Yoghurmak, which means “to thicken.” The lactic acid bacteria that are traditionally used to make Yogurt—Lactobacillus bulgaricus and Streptococcus thermophilus—also confer Yogurt with many of its health benefits. Yogurt and low-fat Yogurt are available in a variety of different flavors and styles:
PLAIN
This is the original, unflavored variety and the most nutritious and versatile of the Yogurts. It also contains the least number of calories.
SUNDAE-STYLE YOGURT
This version has fruit at the bottom, which must be stirred into the Yogurt before eating. It is higher in sugar content than plain Yogurt.
SWISS OR FRENCH STYLE YOGURT
Fruit and flavors are blended into the Yogurt.
YOGURT DRINKS
A drink made of Yogurt mixed with fruit flavoring.
FROZEN YOGURT
Yogurt in a frozen form, similar to ice cream (for more, see page 654).
the peak season
Yogurt is available throughout the year.
biochemical considerations
Some people do not have enough lactase, an enzyme that breaks down the lactose sugar found in milk, and therefore may have adverse reactions to eating dairy foods such as Yogurt. Some individuals are also allergic to the casein found in dairy products. There has been some concern over cows that may be treated with a compound called recombinant bovine growth hormone, rBGH. The best way to ensure that the Yogurt you buy is not made from milk from cows treated with rBGH is to buy organic dairy products. (For more on Food Allergies, see page 719: and rBGH, see page 728.)
3 steps for the best tasting and most nutritious yogurt
Enjoying the best tasting yogurt is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select yogurt
Some Yogurt manufacturers pasteurize their Yogurt products, while others do not. Although the aim of pasteurization is to kill any harmful bacteria, it also kills the beneficial lactic acid bacteria in the Yogurt, substantially reducing its health benefits. Therefore, I look for Yogurt that features “live active cultures” or “living Yogurt cultures” (indicated on the label) and preferably varieties made from organic milk.
It is best to check the expiration date on the side of the Yogurt container to make sure that it is still fresh. Avoid Yogurt that has artificial colors, flavorings or sweeteners. While fruit-filled Yogurt and frozen Yogurt can be a delicious treat, be aware that these products can often contain excessive amounts of sugar.
2. the best way to store yogurt
It is best to keep Yogurt in its original container stored in the refrigerator. Most Yogurt labels include a use-by date, which will provide you with information on how long it can be stored.
3. the best way to prepare yogurt
Yogurt requires no preparation. You can enjoy it right out of the container!
Here are questions I received from readers of the whfoods.org website about Yogurt:
Q How much lactose is there in Yogurt compared to the amount found in milk?
A The amount of lactose present in Yogurt depends upon the Yogurt preparation method. An 8-ounce glass of 2% cow’s milk contains about 10–12 grams of lactose. An 8-ounce serving of many commercial low-fat Yogurts will contain about the same, or even slightly more lactose, because there is less water content in the 8-ounce serving of Yogurt than fluid milk.
Some companies cite much lower levels of lactose per cup of live culture Yogurt due to the lactase enzymes produced by the living microorganisms added to the Yogurt, although I have not seen published research to verify this (that doesn’t mean it isn’t true, though). Therefore, I think it is safe to say that Yogurts vary in their lactose content, with some being higher than milk on an ounce-for-ounce basis, and that live culture Yogurts may contain a lower level of lactose, which would make them much easier to digest than milk in terms of their lactose content.
Q Why does Yogurt provide such little vitamin D when its source, milk, is quite a good source?
A While milk is usually fortified with vitamin D (this nutrient is added to the milk during the packaging process), most dairy products, including Yogurt, are not fortified with vitamin D. That is why you will find that milk has a higher amount of vitamin D than Yogurt.
health benefits of yogurt
Promotes Optimal Health with Beneficial Bacteria
The highest quality Yogurt in your grocery store contains live bacteria that provide a host of health benefits. Make sure that the label of the Yogurt you purchase indicates that it contains Lactobacillus bulgaricus and Streptococcus thermopholis, the lactic acid bacteria used in the U.S.
These bacterial cultures may help you to live longer and may fortify your immune system. Research studies have shown that increased Yogurt consumption, particularly in immunocompromised populations such as the elderly, may enhance the immune response, which would in turn increase resistance to immune-related diseases. This may be why one study found that eating Yogurt and milk more than three times per week imparted a 38% increase in survival rate compared to the survival rate of those who ate those foods less than once a week.
Additionally, recent research also suggests that Yogurt’s probiotic (friendly) bacteria may offer other health benefits. One study found that animals that received Lactobacillus-containing Yogurt had less arthritic inflammation than those receiving milk or even Yogurt without Lactobacillus. Another study found that in individuals receiving Yogurt-containing probiotics, the activity of H. pylori, the bacterium responsible for most ulcers, was suppressed.
Promotes Healthy Weight Control
A recent study found consumption of calcium-rich foods, such as Yogurt, to be inversely correlated with body fat. Earlier studies have also reported an inverse association between calcium intake and body fat accumulation during childhood and between calcium intake and body weight at midlife.
These benefits may extend to overweight adults as well. In a study of obese subjects, all of whom consumed an equal number of calories, those who ate the diet with the most calcium lost the most amount of weight as well as the most amount of fat from their midsection.
Promotes Women’s Health
Eating Yogurt may help to prevent vaginal yeast infections. In one study, when women who had frequent yeast infections ate one cup of Yogurt daily for six months, they experienced a threefold decrease in infections. The benefits probably come from the beneficial bacteria contained in the Yogurt.
Additional Health-Promoting Benefits of Yogurt
Yogurt is a concentrated source of many other nutrients providing additional health benefits. These nutrients include free-radical-scavenging zinc; thyroid-health-supporting iodine; heart-healthy vitamin B12 and potassium; energy-producing vitamin B2, vitamin B5 and phosphorus; muscle-building protein; sulfite-detoxifying molybdenum; and sleep-promoting tryptophan.
STEP-BY-STEP RECIPE
The Healthiest Ways of Preparing Yogurt
Ginger Yogurt with Fruit
The ginger adds a delicious twist to the blend of banana and Yogurt.
1 large papaya, diced
1 banana, sliced
1 cup seedless grapes
1/4 cup sliced almonds
Sauce:
3/4 cup low-fat plain Yogurt
2 large ripe bananas
2 tsp fresh ginger, grated
1. Blend together Yogurt, 2 bananas and ginger in blender.
2. Divide papaya, banana and grapes between two bowls.
3. Pour blended Yogurt over fruit and top with sliced almonds.
Ginger Yogurt with Fruit
Preparation Hint: For best flavor, make sure you use ripe bananas. Using two large ones makes this blend thicker and richer.
SERVES 2
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Yogurt, and I will share them with others through our website at www.whfoods.org.
11 QUICK SERVING IDEAS for YOGURT:
1. Mix cold cereal or granola with Yogurt for a twist on the traditional cereal and milk breakfast.
2. Top waffles or pancakes with a dollop (or two) of plain Yogurt and then sprinkle on your favorite nuts and fruits.
3. Fruit Smoothie: Blend sliced banana, strawberries and ice cubes with Yogurt.
4. Spicy Smoothie: In a blender, combine 1 cup Yogurt, 1 tsp chopped fresh ginger, 1 medium banana, 1 tsp ground cardamom, 1 TBS honey, 1 TBS cocoa powder and 3 TBS water to cover. Blend on medium speed for 1 minute.
5. Yogurt Chocolate Sauce: Combine 1 cup Yogurt, 3 TBS cocoa powder and 1 TBS honey for a quick chocolate sauce—delicious served with strawberries or as a pudding!
6. Yogurt Parfait: Yogurt parfaits are a visual as well as delicious treats. In a large wine glass, alternate layers of Yogurt and your favorite fruit.
7. Yogurt Salad Dressing: Yogurt is a great base for salad dressings. Simply place plain Yogurt in the blender with a little water. With the blender running, slowly pour in extra virgin olive oil to achieve desired consistency. Add your favorite herbs and spices, and sea salt and pepper to taste.
8. Creamy Mediterranean Salad Dressing: Stir 2 TBS of low-fat plain Yogurt into the Healthy Vinaigrette Dressing (see page 143) to make it creamy.
9. Tangy Yogurt Sauce: Add 1 tsp fennel seeds, 1 tsp cumin seeds and a pinch of red pepper flakes to 1 cup plain Yogurt and let set in the refrigerator for at least 1/2 hour. It makes a tasty sauce for poultry and vegetables.
10. Indian Cucumber and Yogurt Salad (Raita): Add 1 large finely chopped cucumber and 1/2 tsp dill weed to 2 cups plain Yogurt. Season with sea salt and pepper. Eat this delicious and cooling salad as is or use as an accompaniment to grilled chicken or lamb.
11. Creamy Virgin Mary: Blend 2 fresh ripe tomatoes, 2 stalks celery, flesh of a small jalapeño pepper, juice of 1/2 lemon or lime, 1/2 cup water, 1/2 cup low-fat plain Yogurt, tamari (soy sauce) and cayenne pepper to taste. Blend on high for 2 minutes for a refreshing cocktail.
low-fat cheese
highlights
The discovery of creating Cheese from milk is believed to date back more than 10,000 years. The legend tells of an Arabian traveler who placed milk in a canteen made from sheep’s stomach that he was carrying during a journey across the desert. To his surprise, after several hours he found that the sun’s heat and the coagulating enzymes in the milk had changed the milk into Cheese curds. Today, Cheese is one of the most prized and enjoyed foods in the world and a quick and easy addition to your “Healthiest Way of Eating.” With over 1,000 different varieties of Cheese available, varying in flavor, aroma and nutritional value, a Cheese can be found to suit almost any taste. I want to share with you how to select and store your Cheese to maintain its freshness and flavor and to maximize your enjoyment of this wonderful food.
why low-fat cheese should be part of your healthiest way of eating
While Cheese is a rich source of protein, vitamins and minerals, its one drawback can be its high fat content. That is why it is specifically Low-Fat Cheese that has been included as one of the World’s Healthiest Foods. Low-Fat Cheese provides the nutritional benefits of whole-fat Cheese with less concern over excessive amounts of fat, especially saturated fat. Like other milk products, Low-Fat Cheese is a very good source of the calcium that is important for bone health. (For more on the Health Benefits of Low-Fat Cheese and a complete analysis of its content of over 60 nutrients, see page 650.)
varieties of low-fat cheese
The process of making Cheese is considered an art, akin to winemaking. While all Cheese is made from the same raw ingredient—the milk of an animal, such as a cow, sheep or goat—there are many different varieties of Cheese throughout the world, all of which feature unique tastes, textures and processing methods. New varieties of Low-Fat and Fat-Free Cheese can often be found at the market. Some of the most popular and familiar varieties include:
LOW-FAT MOZZARELLA CHEESE
You can also find this in a fat-free version.
LOW-FAT CREAM CHEESE
You can also find this in a fat-free version.
LOW-FAT COTTAGE CHEESE
You can also find this in a fat-free version.
LOW-FAT RICOTTA CHEESE
You can also find this in a fat-free version.
LOW-FAT SWISS AND CHEDDAR CHEESE AND OTHERS
The low-fat versions of these familiar cheeses are becoming tastier and more readily available.
the peak season
Low-Fat Cheese is available throughout the year.
biochemical considerations
The milk sugar, lactose, found in cow’s milk from which Cheese is made is associated with hypersensitivity reactions for some individuals. Some individuals are also allergic to the casein found in dairy products. There has been some concern over cows that may be treated with a compound called recombinant bovine growth hormone, rBGH. The best way to ensure that the Low-Fat Cheese you buy is not made from milk from cows treated with rBGH is to buy organic dairy products. (For more on Food Allergies, see page 719; and rBGH, see page 728.)
3 steps for the best tasting and most nutritious low-fat cheese
Enjoying the best tasting Low-Fat Cheese is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
THE AMOUNT OF LACTOSE IN DIFFERENT TYPES OF CHEESE
Cow’s milk contains a special sugar called lactose. An enzyme called lactase is needed to digest this special sugar. Many individuals throughout the world do not produce large enough supplies of this enzyme to keep up with their intake of dairy products containing lactose.
While a cup of cow’s milk contains about 10–12 grams of lactose, the bacteria used to produce cheese and the time required for cheese to ferment both work to lower lactose levels. Soft cheeses typically have only half as much lactose as the milk from which they are made, and sometimes even less. Aged cheeses, including most hard cheeses, have less lactose still. For example, an ounce of Swiss cheese or cheddar cheese typically has less than one gram of lactose (Parmesan cheese has even less)—a safe level of lactose intake for most individuals, even those who are lactose intolerant.
1. the best way to select low-fat cheese
If your market has a Cheese department, speak with the person who specializes in Cheese. She or he can help you select the best quality Low-Fat Cheese as well as introduce you to different varieties of Low-Fat Cheese, which will help expand your repertoire and increase your appreciation for this wonderful food. Low-Fat Cheese from organic milk is becoming more widely available.
2. the best way to store low-fat cheese
All Cheese, regardless of variety, should be well wrapped and kept in the warmest section of the refrigerator. (The refrigerator door is often one of the warmest spots). Shelf life is related to the moisture content of the Cheese; therefore, soft Cheese will not keep as long as firm or semi-firm Cheese. In general, firm and semi-firm Cheese will keep for two weeks while soft, bleu and grated Cheese will keep for about one week. It is best to follow the use-by date on the package.
3. the best way to prepare low-fat cheese
If your recipe calls for grated Low-Fat Cheese, use Cheese that has a firm texture since it is the only kind suitable for grating. It will be easier to grate if it is has been kept cold in the refrigerator.
For all other purposes, it is best to remove Cheese from the refrigerator at least thirty minutes before using as Cheese has better flavor when it is a bit warmer.
If you are using Mozzarella, add lemon juice or white wine when cooking to prevent it from getting stringy.
To help cut Mozzarella, use an egg slicer. Place the Mozzarella ball in the cradle and slice it. Turn the sliced Cheese around 90 degrees (at a right angle) to get julienned pieces.
health benefits of low-fat cheese
Promotes Bone Health
Low-Fat Cheese is a very good source of calcium, a mineral vital to promoting optimal bone health. When dietary intake of calcium is too low to maintain adequate blood levels of calcium, calcium stores are drawn out of the bones to maintain normal blood concentrations. If a person’s diet does not supply adequate calcium for many years, this situation can result in osteoporosis. Since calcium also plays a role in many other vital physiological activities, including blood clotting, nerve conduction, muscle contraction, regulation of enzyme activity and cell membrane function, eating calcium-rich foods like Low-Fat Cheese also has many other beneficial health-promoting effects.
Important Protein Source
Low-Fat Cheese is a very good source of low-cost, high-quality protein. Our body needs protein to build its structure—including muscles and tissues—as well as compounds such as enzymes and molecules that transport nutrients throughout the body. Plus, protein provides us with a source of slow-burning energy to power our cells.
Promotes Healthy Thyroid Function
Low-Fat Cheese is a good source of iodine, which is a component of the thyroid hormones thyroxine (T4) and triiodothyronine (T3). Without sufficient supplies of iodine, the body cannot synthesize these hormones. Because thyroid hormones regulate metabolic activity in every cell of the body and play a role in virtually all physiological functions, an iodine deficiency can have a devastating impact on health and well-being. Low-Fat Cheese is also a good source of selenium, which is necessary for thyroid hormone metabolism.
Promotes Optimal Health
In addition to its role in thyroid hormone metabolism, the selenium provided by Low-Fat Cheese is also an essential component of other major metabolic pathways, including antioxidant defense systems and immune function. Accumulated evidence from prospective studies, intervention trials and studies on animal models of cancer has suggested a strong inverse correlation between selenium intake and cancer incidence.
Promotes Energy Production
Low-Fat Cheese is also a good source of the mineral phosphorus. One of the key roles that phosphorus plays is promoting efficient energy production by being an integral component of the molecule ATP (adenosine triphosphate). ATP is the molecule that fuels the chemical reactions in our body’s cells.
Additional Health-Promoting Benefit of Low-Fat Cheese
Low-Fat Cheese contains sleep-promoting tryptophan.
STEP-BY-STEP RECIPE
The Healthiest Ways to Use Low-Fat Cheese
Mexican Cheese Salad
Add extra nutrition to your salad by adding grated Low-Fat Cheese.
1 head romaine lettuce
1 15-oz can black or pinto beans, rinsed and drained
1 medium avocado, cubed
1 medium tomato, diced
2 oz Low-Fat Cheddar Cheese, grated
Salsa
Lime wedges
1. Chop lettuce and place on salad plate. Sprinkle beans, avocado and tomato over lettuce.
2. Top with Cheddar Cheese, your favorite salsa and the juice of lime wedges.
SERVES 2
Mexican Cheese Salad
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Low-Fat Cheese, and I will share them with others through our website at www.whfoods.org.
12 QUICK SERVING IDEAS for LOW-FAT CHEESE:
It is best to serve cheese at room temperature.
1. Most Popular. Classic Italian Salad. Arrange slices of Low-Fat Mozzarella Cheese, thinly sliced red or sweet onion and tomato on a platter. Top with thinly sliced fresh basil leaves, olive oil and balsamic vinegar, and sprinkle with sea salt and black pepper.
2. For breakfast, add Low-Fat Cheese to a frittata or use as a topping on poached eggs.
3. Grated Low-Fat Cheese is delicious on cooked greens.
4. Marinate Low-Fat Cheese (such as feta or goat cheese), oregano and basil in extra virgin olive oil. Serve with olives as an appetizer or accompaniment to salad.
5. Combine Low-Fat Cottage Cheese with chili powder, ground cumin and cayenne pepper to taste. Serve with celery and cucumber sticks.
6. Add your favorite Low-Fat Cheese to a green salad for a nutritious, quick meal.
7. Orange and Fennel Salad: Combine 1 thinly sliced fennel bulb and pieces of 1 orange and top with grated Low-Fat Parmesan Cheese.
8. Healthy Pizza: Sprinkle Low-Fat Mozzarella Cheese on a whole wheat pita, top with tomato sauce and your favorite vegetables and cook in toaster oven until the Cheese melts.
9. Stuffed Tomato and Low-Fat Cottage Cheese: Combine Low-Fat Cottage Cheese with plenty of fresh herbs or pesto. Spoon into a hollowed out tomato.
10. Lentil Salad: Combine 2 oz grated Low-Fat Cheese with 2 cups chilled cooked lentils, 1/2 minced medium red onion, 1 diced small green bell pepper and Healthy Vinaigrette (see page 143) for a delicious cold salad.
11. Cheese and Fruit: Low-Fat Cheese makes a delightful pairing with fruits such as apples, pears and melons. Serve as an appetizer or dessert.
12. Summer Fruit Sundae: Make a fruit salad using ripe summer fruits, and top with a scoop of Low-Fat Cottage Cheese, fresh mint leaves and walnuts.
Q What would you recommend as the healthiest type of Cheese to eat, both plain and on sandwiches and salads?
A Since most of the concern with Cheese is its high fat content, I recommend selecting a Low-Fat Cheese, such as Low-Fat Mozzarella, to include in your diet. Low-Fat Mozzarella can be eaten plain and on sandwiches and salad. Hard Cheeses (such as fresh Parmesan) are usually lower in fat than soft Cheeses, but they are best used for grating. They can be used for salads, but they are not practical for sandwiches. If you are not overly concerned with your saturated fat intake and cholesterol levels, you can probably enjoy a variety of different types of Cheeses if consumed in moderation. When possible, I like to buy organic Cheese.
goat’s milk
highlights
Goat’s Milk and cheese were so highly revered in ancient Egypt that they were among the many treasures placed in the burial chambers of the pharaohs. Although Americans are traditionally brought up on cow’s milk, Goat’s Milk is actually more widely consumed in most other parts of the world. The fat globules in cow’s milk tend to separate to the surface, but the globules in Goat’s Milk are much smaller and will remain suspended in solution, so unlike cow’s milk, Goat’s Milk does not need to be homogenized. Goat’s Milk has a delicious slightly sweet, slightly salty taste and can be used as a substitute for cow’s milk in your “Healthiest Way of Eating.”
why goat’s milk should be part of your healthiest way of eating
Goat’s Milk can serve as an alternative to cow’s milk, and some individuals who cannot tolerate cow’s milk can sometimes drink Goat’s Milk. It also contains more calcium and protein than cow’s milk. (For more on the Health Benefits of Goat’s Milk and a complete analysis of its content of over 60 nutrients, see page 653.)
varieties of goat’s milk
GOAT’S MILK
Goat’s Milk comes with different amounts of butterfat and is available fresh, powdered, as canned evaporated milk or as ultra heat treated (UHT) milk in aseptic containers.
GOAT CHEESE
Goat Cheese has fewer calories than cheese made from cow’s milk and has a stronger flavor. Young Goat Cheese has a pleasant tartness with a slightly gummy texture. Goat Cheese increases in gumminess as it is aged.
GOAT YOGURT
Goat Yogurt has a fuller flavor than yogurt made from cow’s milk.
the peak season
Goat’s Milk is available throughout the year.
biochemical considerations
The milk sugar, lactose, and the small amount of casein found in Goat’s Milk may be associated with allergic reactions for some individuals. Goat’s Milk is slightly lower in lactose than cow’s milk, with 4.1% milk solids as lactose versus 4.7% in cow’s milk. (For more on Lactose Intolerance, see page 722.)
3 steps for the best tasting and most nutritious goat’s milk
Enjoying the best tasting Goat’s Milk is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select goat’s milk
When purchasing Goat’s Milk, use the “sell-by” date as a guide to the shelf life of the milk. Smell the top of the container to make sure that the milk does not smell spoiled as it may have been stored for a period of time outside of the refrigerator. Select Goat’s Milk from the lowest part of the refrigerator case as this is usually the coldest section.
Although Goat’s Milk comes in a variety of forms, fresh is best for drinking and for making delicate desserts. Dried, canned and those in aseptic packages pick up an unpleasant caramelized flavor when they’re heated for packaging.
2. the best way to store goat’s milk
Goat’s Milk should always be refrigerated (34–40°F or 1–4°C) because warm temperatures can cause it to turn sour quickly. Always seal or close the milk container when storing it to prevent it from absorbing the aromas of other foods in the refrigerator. Avoid storing Goat’s Milk in the refrigerator door since this exposes it to too much warm air each time the refrigerator is opened and closed.
3. the best way to prepare goat’s milk
Fresh Goat’s Milk requires no preparation; just pour it from the container.
health benefits of goat’s milk
Allergy-Free Alternative to Cow’s Milk
In addition to being a concentrated source of many nutrients, one of the great benefits of Goat’s Milk is that many people who cannot tolerate cow’s milk can often drink Goat’s Milk without any problems. Allergy to cow’s milk has been related to conditions such as recurrent ear infections, asthma, eczema and even rheumatoid arthritis. Replacing cow’s milk with Goat’s Milk may help reduce some of the symptoms associated with these conditions. Additionally, Goat’s Milk provides more protein per cup than cow’s milk.
Goat’s Milk can sometimes be used as a replacement for cow’s milk in formulas designed for infants that have difficulties with dairy products, although it is lacking in several nutrients that are necessary for growing infants. Therefore, parents interested in substituting Goat’s Milk for cow’s milk-based formula for their infants should ask their pediatrician or other qualified healthcare practitioner for recipes and ways to provide the missing nutrients.
Promotes Bone Health
Goat’s Milk is a very good source of calcium, a mineral that is extremely important for maintaining the strength and structure of our bones. When our diets do not contain enough calcium, it leaches from our bones into our bloodstream to support physiological functions in other parts of our body. Since this can lead to a weakening of the bones, maintaining an adequate dietary supply of calcium is very important to health.
Important Protein Source
Goat’s Milk is a good source of high-quality protein. Our bodies use dietary protein to build our muscles and tissues as well as chemicals such as enzymes and transport proteins that are integral to optimal health. Protein also gives us slow burning energy that helps us to feel our best.
Promotes Heart Health
Goat’s Milk is a good source of potassium, a mineral essential for maintaining normal blood pressure and heart function. The effectiveness of potassium-rich foods in lowering blood pressure has been demonstrated by a number of studies.
Promotes Energy Production
Goat’s Milk is a good source of two nutrients important in the production of cellular energy—phosphorus and vitamin B2 (riboflavin). Phosphorus is needed to make ATP (adenosine triphosphate), the molecule that serves as the fuel for cellular activity. Riboflavin is a component of the flavoprotein enzymes that allow oxygen-based energy production to occur. In addition, riboflavin-based enzymes also have antioxidant activity.
Additional Health-Promoting Benefits from Goat’s Milk
Goat’s Milk is also a concentrated source of sleep-promoting tryptophan.
(Nutritional Analysis Chart follows on the next page.)
Q Is Goat’s Milk better for us than cow’s milk?
A Goat’s Milk is a nutrient-rich food, which is why I included it as one of the World’s Healthiest Foods. According to the Food Rating System, Goat’s Milk is a very good source of calcium and tryptophan, and a good source of protein, vitamin B2, potassium and phosphorus.
Generally speaking, it is not necessarily better than cow’s milk nor is cow’s milk necessarily better. That is because “which one is better” depends upon the individual consuming it and their nutrient needs. For example, for individuals who are allergic to cow’s milk, Goat’s Milk can serve as a great dairy alternative. Other people, including those for whom cow’s milk is not a problem, may enjoy this food and the many nutrients that it includes, some of which are at a higher level than found in cow’s milk.
Yet, please remember that Goat’s Milk is lacking in several nutrients that are necessary for growing infants, so parents interested in trying Goat’s Milk instead of cow’s milk-based formula for their infants should ask their pediatricians or other qualified healthcare practitioners for recipes and ways to add these important and vital nutrients to their child’s diet.
Q Does Goat’s Milk contain the protein casein?
A Goat’s Milk does contain casein. Yet, researchers have found that it generally has only trace amounts of a specific casein, alpha-s1-casein, which is thought to be one of the main proteins in cow’s milk responsible for eliciting sensitivity reactions. This may be one of the reasons responsible for the finding that many people who are sensitive to cow’s milk can tolerate Goat’s Milk.
Q How long can regular Milk be left unrefrigerated and still be OK to drink?
A While variables like temperature affect exactly how long Milk can be kept outside of the refrigerator, a few hours would be the maximum. Smelling the Milk may be your best test to see whether it has gone bad. If it smells sour or acidic, it would be best to discard it.
Q Does frozen yogurt contain the same levels of live bacteria and other healthy characteristics as yogurt?
A The important thing when it comes to frozen yogurt (and all foods, actually) is to read the ingredients label. For example, many frozen yogurt products are really not all that different than frozen ice cream desserts. They are loaded with sugars, calories and fats—I would not consider healthy treats.
Yet, you can find some frozen yogurts that are of good quality. I would look for ones made from organic milk and those that state that they include active cultures. These active cultures—beneficial bacteria—do survive in cold temperatures, such as that of frozen yogurt. They remain in the dormant state and become active when they are exposed to suitable conditions, such as the higher temperature of our intestines, where they will grow and multiply.
STEP-BY-STEP RECIPE
The Healthiest Ways to Use Goat’s Milk, Goat Cheese, and Goat Yogurt
Goat Cheese and Pear Salad
Goat Cheese is a great addition to almost any salad.
1 medium pear, sliced
1 Granny Smith apple, sliced
1 head romaine lettuce
2 oz Goat Cheese
2 TBS pumpkin seeds, chopped
2 TBS walnuts, chopped
Healthy Vinaigrette dressing (see page 143)
1. Slice pear and apple and chop lettuce.
2. Combine pear, apple and lettuce.
3. Top with crumbled Goat Cheese, pumpkin seeds and walnuts.
Tomato and Dandelion Greens with Goat Cheese
4. Toss with your favorite Healthy Vinaigrette (page 143).
SERVES 2
Please write (address on backcover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Goat’s Milk, and I will share them with others through our website at www.whfoods.org.
8 QUICK SERVING IDEAS for GOAT’S MILK, GOAT CHEESE and GOAT YOGURT:
1. Most Popular: Goat Cheese Sauce for Vegetables: Combine Goat Cheese thinned with low-fat milk, minced garlic, finely shredded basil and plenty of ground black pepper. Toss with cooked green beans or broccoli until well coated and serve with chicken or seafood (such as shrimp, scallops or fish).
2. Top your morning cereal with Goat’s Milk or Goat’s Milk Yogurt and your favorite fresh or dried fruit.
3. Add extra taste and protein to a vegetable sandwich by including some Goat Cheese.
4. Spread Goat Cheese on celery sticks, slices of fruit or whole grain crackers/bread.
5. Create an omelet filled with Goat Cheese, tomatoes and fresh thyme.
6. Fill a pita bread with shredded lettuce, chopped vegetables and crumbled Goat Cheese.
7. Tomato and Dandelion Greens with Goat Cheese: Make a pungent salad with tomatoes, avocado, dandelion greens, Goat Cheese and red onions. Toss with your favorite Vinaigrette (see page 143). (Pictured above.)
8. Goat Cheese Appetizer: Mix 1 cup Goat Cheese with 1/2 cup minced sundried tomatoes (oil-packed) and 2 TBS parsley or basil. Add salt and pepper to taste. Serve on toasted whole grain bread or crackers.
Q & A DO YOU HAVE ANY TIPS YOU CAN SHARE ABOUT EATING HEALTHY WHEN EATING OUT OR TRAVELING?
When we shop for and cook our own food, we have complete control over what we eat. We can choose which of the World’s Healthiest Foods to incorporate into our meals and decide which of the “Healthiest Ways of Cooking” methods we want to use to create a meal that will be brimming with taste and nutrient-richness.
Yet, for most people, home is not the only place that they eat. Whether it be for social gatherings, celebrations or business meetings or just because they don’t feel like cooking, many people eat in restaurants where they can enjoy the experience of being served delicious meals. While eating out can be a delightful experience, it can also seem like a surefire way to not eat healthy since we don’t have as much control over the ingredients and cooking preparation techniques as we do in our own kitchens.
Here are some tips on how you can continue to enjoy your “Healthiest Way of Eating” while eating out:
• If you have diet restrictions (i.e., vegetarian, salt-sensitive), communicate these to the waitstaff before ordering or call the restaurant ahead of time and ask the host if the chef will be able to accommodate your needs. Many restaurants will gladly accommodate a patron’s specific needs, if they are reasonable and within the abilities of the kitchen, so you should not feel ashamed asking.
• If possible, avoid refined grain products such as bread, rolls and crackers. Oftentimes, a breadbasket will offer whole grain alternatives. If you usually butter your bread, ask for some olive oil instead into which you can dip your bread.
• Look for foods that are prepared with healthier cooking techniques. These include baked, broiled, poached, steamed, grilled or dry-sautéed. Yet, many times chefs will still use butter when preparing foods with these techniques. Ask the waitperson if butter is used and whether it can be limited or eliminated or a healthier type of oil can be substituted.
• Restaurants can be a great place to eat your vegetables. Ordering a vegetable side dish and a salad or vegetable-focused appetizer is sure to provide you with several servings of these nutrient-rich foods. If you feel that you have eaten adequate amounts of protein throughout the day or if your appetizer contains a good amount of protein, consider ordering an entrée that is vegetable-centric.
• The serving sizes of most restaurants are bigger than most people can, and should, eat. And while we may feel that we are getting our money’s worth by ordering and eating large portions, we are also, unfortunately, getting our waistline’s worth since we are consuming an overabundance of calories, and oftentimes fat. Remembering that the recommended size of a serving of meat, for example, is about the size of a deck of cards will help you to realize that the average restaurant’s meal can provide you with meals for days to come.
• While salads made with organic baby greens have long been a favorite of many chefs who appreciate their superior quality of taste and appearance, more and more restaurants are featuring other organically grown ingredients on their menus. Ask the waitperson if any items on the menu are made with organically grown ingredients. Even if they are not, asking will communicate interest and may spur the restaurant to begin to incorporate organic ingredients into its menu.
• Many restaurants offer a starch side dish with their entrées. Inquire whether the restaurant offers whole grains, like brown rice, as an alternative. Your next best starch bet in terms of nutrition would be a baked potato with skin (holding the sour cream, of course) over other options such as French fries or white rice. Or skip the grain/starch side dish altogether.
• It is oftentimes hard to desert dessert. Yet, since the lively taste of fresh fruit is oftentimes just what our palate craves after a meal, what a delightful way to not only cap off a good meal but to provide our bodies with bursting amounts of nutrients than to enjoy a dessert of fresh fruit.
• Remember that each meal you eat, whether it be at a restaurant, friend’s house or at your own home, is an opportunity not only for your senses to enjoy the gustatory experience of food but for your body to enjoy the benefits of foods that are nutrient-rich. Yet, it is also important to remember that each meal is just that—one meal. If you go to a restaurant and don’t eat as many of the World’s Healthiest Foods as you would have liked, remember that this meal does not stand alone. Each meal should be viewed not in isolation but as a part of a well-balanced diet, remembering that tomorrow brings yet another opportunity to enjoy the delicious taste of the nutrient-rich World’s Healthiest Foods.