#6 - Lighten Up Holidays with Low-Fat Dairy
Are you looking to include a few healthier holiday desserts this season but have never tried modifying a recipe before? This tip is a simple way to start. Many families already have dairy products in their refrigerators, so it may be a matter of swapping out a higher-fat option for healthier ones. These include using low-fat or fat-free milk, buttermilk, and yogurt.
Why is it so important to include dairy containing calcium as part of our day? According to the 2020-2025 Dietary Guidelines, Americans are falling short of key nutrients, and CALCIUM is one of them. It supports bone health, muscle movement, nervous system and may reduce the risk of cardiovascular disease.
Milk and other dairy products do not just contain calcium. They also are loaded with many other beneficial nutrients - high-quality protein, phosphorus, vitamins A & D, and B Vitamins (B12, Riboflavin, Pantothenic Acid, & Niacin). If you are concerned that you will lose those nutrients if you choose reduced-fat milk, I can assure you that choosing reduced-fat or fat-free milk will have no nutritional impact on the vitamins and minerals.
Is lactose a problem for you? No worries, as many individuals who have trouble digesting lactose can tolerate a small amount of hard, natural cheeses or yogurt with probiotics. However, there are various kinds of milk and yogurts now in the dairy section at the grocery store that contain the lactase enzyme to help individuals digest lactose better. You know the amount of lactose your body can and cannot handle, so consume what you can and always read food labels. Many of these also come in reduced-fat to fat-free varieties and can be utilized in baking.
What about dairy alternatives, such as almond, rice, coconut, and oat milk? Plant-based milk may contain calcium; however, its nutrient composition is not similar to dairy. They can be a part of a healthy balanced intake, but unfortunately, they cannot count as part of the dairy group. Be sure to read the Nutrition Facts label because not all dairy alternatives are lower in fat. Many can replace cow's milk in recipes, but if you are unsure how to substitute dairy alternatives in baking, then use this informative blog post from King Arthur Baking Company on "how to bake dairy-free" to guide you. However, remember individuals with allergies or intolerances to dairy may still need to use these products, despite not being lower in fat. In this case, I would try to swap another ingredient out within their dietary guidelines to make it healthier. Or make the full fat allergy-friendly version but have a smaller piece.
Here are five tips this holiday season to try to lighten up the holiday offerings.
1. Try using a low-fat Greek yogurt in place of a cream cheese
2. Substitute reduced-fat yogurt (2%) for a full-fat sour cream
3. Replace whole milk with low-fat milk (1%)
4. Instead of buttermilk, use a reduced-fat plain Greek yogurt (2%)
5. Try using unsweetened, unflavored soy milk in place of whole milk
Need a recipe that swaps a healthier dairy option? Try my Triple Berry Cream Cheese Dip.
Photo credit: Media from Unsplash/An_Vision