Dairy Queens

As a Dietitian, I have definitely noticed that cheese/dairy can have a bad rep. The "no dairy" trend is a fad that I don't recommend to the general population (sorry Kourtney Kardashian), unless they are experiencing lactose intolerance or or have a lifestyle preference such as being vegan.

Any fad diet that requires you to cut out a food group such as dairy, grains, or fruit probably isn't backed by science or sustainable.. just sayin.

Dairy is important because it gives us a good source of calcium, protein, vitamin D, and vitamin B12. Supplements can sometimes be useful, but the lactose in milk actually increases the absorption of calcium in your body. Mind blown. I often recommend paring a carbohydrate (crackers, fruit, etc) with a protein (cheese is an easy option) for a mid-day snack to help keep you full and boost your energy. Dairy is an important component in our diets, but we have to be cautious about the fat intake that comes along with it.

Here is a "guilt-free" guide so we can all finally make our charcuterie boards in peace!

1) Regular vs. Low-fat

I am a big advocate for grab-and-go cheese for snacks. Often times there will be a "low-fat" choice. A part of this process means that the type of milk during cheese production is lower in fat (2% or skim) versus using whole milk. My personal favorite is the "Light" Mini Babybel cheese wheels with 50 calories and 6 grams of protein.

2) How to read the label

The recommended amount of saturated fat for Americans is <10% of your overall calories for the day. The food label is based on an average 2,000 calorie diet, and the saturated fat percentage is calculated based on those calories.

1/2 cup brie = 13 grams of saturated fat (~63%)

1/2 cup parmesan = 8.5 grams of saturated fat (~42%)

1 cup of lowfat cottage cheese = 1.5 grams (~7%)

As you can tell, some cheeses do have more fat than others (cottage cheese is clearly a great option), and it is important to pay attention to your food label. These cheeses are often used at get-togethers or parties- don't deprive yourself, just watch your portion sizes.

3) How much is a healthy amount?

The Dietary Guidelines suggests that adults should aim for 2 servings of dairy daily. A typical dairy serving during your day may include...

- 1 cup of milk/soy milk

- 1/4 cup of cheese

- 1 cup of yogurt (make sure to read the label for sugar content)

- 2 cups of cottage cheese

4) Making healthy swaps

Here are a few tips I keep in mind when it comes to dairy:

- Asking for skim milk/low-fat milk in my coffee (if you order a regular latte, they assume you're wanting 2% or whole milk).

- Using reduced-fat cheeses when making pizza, pastas, or sandwiches at home. Sometimes fat-free cheese has a weird texture when you try to melt it.. so I stick with reduced-fat.

- When looking at pizza, you have to remember the amount of cheese they use for just the base of the pizza. If they add on extra goat cheese, blue cheese, etc- maybe ask for half the amount or skip it all together.

- Don't deprive yourself of the good stuff like queso from time to time.. just make sure you have someone to share it with to control your portions!

If you have any questions regarding nutrition or would like to set up a consultation, feel free to email me!

- Morgan Mendenhall, RDN