Nutrition

Tips from Lisa

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Nutritional Resources

 

Nutritional Facts

  • “Is it Still Milk??”
    Many people are opting for ‘milks’ derived from almonds, cashews, coconut, flaxseeds, hemp, oats, rice and other plants. But, at what point can we still call these “milk”? And are they even good for you to drink?
    Check the protein content—Soy milk typically contains the same amount of protein as cow’s milk (6-8 Grams per cup). Many others contain less than 5 grams per serving. Some exceptions are Silk Protein+Fiber Nutmilk, and Good Karma Protein+ Unsweetened Flaxmilk. If your meal is limited in protein all around (such as cold cereal for breakfast) make sure you choose a milk with higher protein content (at least 7 grams per cup).
    Minimize added sugars—Each cup of cow’s milk contains 3 tsp. (12 grams) of naturally occurring sugar. However, most non-dairy milks contain added sugars like evaporated cane syrup, cane sugar, honey, or brown rice syrup. To avoid this purchase unsweetened varieties. Most contain no more than 1 gram of naturally occurring sugar. If you dislike unsweetened kinds try original. Most original almond and soy milks have 1 to 1 1/2 tsp of added sugars. It helps to avoid vanilla, chocolate, and coffee flavored as these contain as much as 5 tsp of added sugar per cup.
    Look for Nutrients—Keep in mind cow’s milk is full of important nutrients such as calcium, B12, potassium, and vitamin D. Some non-dairy milks fall short. So be sure to look for varieties with added nutrients. Choose soy for potassium as most soy milks match the potassium content of cow’s milk. Potassium can help keep your blood pressure in check. Caution! Be careful of calcium claims such as “50% more calcium than dairy milk”. It is recommended that adults get 1,000mg of calcium per day and 1,200mg for women over 50 and men over 70 (from food and supplements). But more isn't always better. High intakes of calcium from supplements may raise your risk of kidney stones and hip fractures. The calcium that’s added to non-dairy milk counts as a supplement.
    Skip coconut’s saturated fat—Non-dairy milks have no more than 1 gram of saturated fat per cup. Coconut milk has 4 to 5 grams of saturated fat which raises LDL (“bad”) cholesterol along with HDL (“good”) cholesterol. Opt for almond-coconut milk blends which have just 1 gram of saturated fat.

Recipes of the Month

August 2018 - Kale Sweet Potato Breakfast Hash

“This flavorful recipe is great because it is quick and easy to put together and does not require numerous ingredients. Nutritionally it is a powerhouse due to providing almost 25% of your daily fiber intake, a substantial amount of vitamin A, and over 100% of your daily intake of Vitamin C. It is also high in potassium which is good for your heart and blood pressure.

If I had to make any improvements in this recipe it would be to reduce the oil to 2 tablespoons instead of 3 which would lower the overall fat content. Two tablespoons of oil is plenty to cook with in my opinion. I would also reduce the salt by half. Since many other herbs and seasonings are used in this recipe you probably don’t need an entire teaspoon of salt. Better yet, try eliminating the salt altogether to help reduce the sodium content. To complete the meal I would add 1 to 2 eggs for additional high quality protein. Protein will help keep you fuller longer and slow down the digestion of carbohydrates. This may aid in keeping your blood sugar stable.” ~  Lisa