They have vitamins A and D, but these nutrients. Both skim milk and whole milk offer the same vitamins and minerals. How too much added sugar affects your health infographic. Skim milk may be a better choice if you’re watching your saturated fat intake. A nutritional comparison of cow's milk and alternative milk products. Understanding concentrated animal feeding operations and their impact on communities.Ĭollard KM, McCormick DP. National Association of Local Boards of Health. International analysis of the nutritional content and a review of health benefits of non-dairy plant-based beverages. FoodData Central: Almond milk, unsweetened, plain, shelf stable.Ĭraig WJ, Fresán U. LDL and HDL cholesterol and triglycerides. doi:10.1007/s1319-yĬenters for Disease Control and Prevention. How well do plant based alternatives fare nutritionally compared to cow's milk? J Food Sci Technol. Plant-based products replacing cow's milk, but the impact is small. Skim milk contains 8 grams of protein, 10 percent of your daily value of. Reduced-fat milk contains 8 grams of protein, 9 percent of your daily value of potassium, and 29 percent of your daily value of calcium. Department of Agriculture Economic Research Service. (Be sure to pick up the part-skim variety, which has fewer calories and less saturated fat than the regular whole-milk version.) Mix a half cup of ricotta with a teaspoon of sugar, a splash of skim milk, and a dash of vanilla for a fantastic topping for whole-grain waffles along with fresh fruit. Whole milk contains 8 grams of protein, 9 percent of your daily value of potassium, and 27 percent of your daily value of calcium. Whole grain and enriched breads, cold cereal, whole grain cereals (except granola), saltines, soda crackers, low-fat snack crackers, rice cakes, unbuttered popcorn, low-fat muffins, plain pasta, barley, oatmeal, home-made pancakes without fat, French toast made with egg substitute and skim milkīreads containing egg, cheese, or made with fat, biscuits, sweet rolls, pancakes, French toast, doughnuts.U.S. Whole milk, cream, sour cream, non-dairy creamers, whole milk cheese, cheese spreadsīread & grains (4 or more servings daily) Skim milk, evaporated skim milk, skim buttermilk, nonfat sour cream, yogurt made with skim milk (3 gms fat or less/oz, maximum of 3 oz/day), fat-free cheeses, low-fat cottage cheese, part-skim mozzarella cheese, part skim or skim ricotta cheese Milk & milk products (2 or more servings daily) Ice cream, pastries, cakes, cookies, pies, doughnuts, pudding made with whole milk, cream puffs, turnovers, chocolateįats & Oils (3 servings daily, each listed is one serving)Īvocado 2 Tbsp or 1/8 medium, margarine 1 tsp, diet margarine 2 tsp, salad dressing 1 tbsp, diet salad dressing 2 Tbsp, vegetable oils 1 tsp, nuts (raw or dry roasted): almonds 6, peanuts 20 small or 10 large, whole walnuts 2, whole pistachios 18, sesame seeds 1 tbsp, sunflower seeds 1 Tbsp, saturated fats: bacon 1 strip, butter 1 tsp, dried coconut 2 Tbsp, cream cheese 1 Tbsp, sour cream 2 Tbsp, other fats: olive oil 1 tsp, peanut oil 1 tsp, large olives 10, peanut butter 2 tsp Sherbet made with skim milk, non-fat frozen yogurt, fruit ice, gelatin, angel food cake, vanilla wafers, ginger snaps, graham crackers, meringues, puddings made with skim milk, tapioca, fat-free cakes and cookies, fruit whips made with gelatin or egg whites, hard candy, jelly beans, jams, marmalades, maple syrup Sweets & Desserts (servings depend on caloric needs)
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