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You’ve decided to lose a few pounds. That means no more dairy food, right? Not exactly.
Health experts say that teenagers and adults over 50 need 1,500 milligrams of calcium per day
for solid bones, the equivalent of five glasses of milk. All other adults and children require
1,000 milligrams per day. Unfortunately, less than 5 percent of us meet these
requirements.
Although dairy products aren’t the only source of bone food, they are among the most
concentrated. And calcium isn’t the only reason to enjoy dairy products. There’s
also protein, minerals and vitamins A and D. The latter is important because it helps the body
absorb calcium, and you won’t have to go into the sun to get it. Also, don’t forget
flavor; dairy is found in creamy sauces and soups, cheesy toppings, and tempting
desserts.
The only problem? Dairy foods are packed with unwanted calories. To offset this,
manufacturers add fat-free dry milk solids and low-fat, reduced-fat, and skimmed milk products
to their foods. And, again, don’t forget flavor. If you plan to change your diet, you have
to have a strategy for hanging onto mealtime pleasure. Some milk products contain glutamates,
the so-called fifth flavor, or umami, which make food deeply satisfying, in the way that bitter,
salt, sweet, and sour ingredients do. All the more reason to switch to leaner dairy
alternatives.
Or is it? People who have sampled fat-free cheeses might disagree. They complain that
“lite” sandwich cheese tastes as rubbery as a tire patch; fat-free cheeses
never melt properly; skim milk is watered down; and fat-free sour cream and cream cheese
resemble library paste. But if you have a strategy for introducing leaner dairy foods into your
meals, you can avoid these pitfalls.
Bait and switch
First, you don’t have to take a slash-and-burn approach to cutting out dairy fats. Put
yourself on a reasonable schedule—say a month—for switching gradually from full fat
to low, reduced, and nonfat items. By the time you are using skim milk and fat-free frozen
yogurt or ice cream, you’ll appreciate their sweetness and subtle creaminess.
Next, shop around. Some brands aren’t worth the money, but other dairies do a bang-up job
of providing mouthwatering “lite” foods. Mix and match the tastier items. Smooth out
the rough edges of fat-free cottage cheese with fat-free flavored yogurt or fresh fruit. Top
toast with a blend of reduced-fat cream cheese, fat-free cottage cheese, and your favorite
flavored fat-free yogurt. Stir reduced-fat plain yogurt and fat-free sour cream into a baked
potato. To make fat-free Mozzarella or Swiss cheeses melts, give them a spritz of vegetable
spray before baking or broiling, which adds negligible calories.
If it says fat-free, can you eat all you want? Though a better calorie and fat bargain than
their rich cousins, lean cheeses aren’t an eat-all-you-want bonanza. Read the
labels and do the math to see how much you can fit into your meal plan.
Give Gouda a try
Are you a cheesehead? Try some attitude adjustment. Rather than snacking on cheese as you fix
dinner or adding it by the wedge to your recipes, use it as a condiment, like pepper or mustard
to enhance a favorite dish. But do use it. Remember umami? That flavor genie? Well-aged Parmesan
cheese has it in abundance. A squirt of lemon juice, touch of salt, and a few shreds of Parmesan
can turn a broccoli bore into a cruciferous delight.
Take yourself on a specialty cheese-shopping tour and sample the wares from different dairies
until you find a lean Gouda or cheddar you like. Try soft cheeses, such as quark, fromage
blanc, pot, and farmer’s cheese. Adding a minimum of fat and lots of flavor, use them
in desserts as you would cream cheese. Or, swirl in onions, garlic, and herbs for a
protein-filled light snack that can go a long way in staving off a sugar craving.
Last question, do you really want to consume additives that replace fat? That’s a personal
choice, but many of the lean cheeses are made with vegetable gums. If you take medications,
always check with your physician to determine if any foods you eat are harmful. Dietary
changes always require some restraint, perseverance, and patience until the new choices
become as familiar and enjoyable as the old. Use these ideas to help you eat and feel better
and lighter. And if you have haven’t got milk, think about getting
some.
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