Posts Tagged: reduce
New Year's Garden Resolutions.
By Susanne von Rosenberg, UC Master Gardener of Napa County Many of us set goals at the...
Plant natives! CNPS logo
Plant for pollinators (NRCS-USDA)
Keep that cash for grass in mind. (Town of Yountville)
Get the fat out (of your milk)!
![Small Steps to Health and Wealth log Small Steps to Health and Wealth log](http://ucanr.org/blogs/SSWHBlog/blogfiles/7470.jpg)
Why?
Reduce your risk of cardiovascular disease by reducing the total fat, saturated fat, and calories you consume in milk and dairy products.
Whole and reduced fat (2%) milk are among the top food sources of saturated fat in the U.S. diet.
What's in one 8 ounce serving of milk?
|
Total |
Saturated |
|
Whole milk |
8 |
5 |
152 |
Reduced fat (2%) |
5 |
3 |
122 |
Low-fat (1%) |
2 |
2 |
101 |
Fat-free (Nonfat/Skim) |
1 |
0 |
90 |
Source: Dairy Council of California
Look what happens when you switch from whole to low-fat milk:
• Reduce total fat from 8g to 2g
• Reduce saturated fat from 5g to 2g
• Reduce calories from 152 to 101
Try these strategies to make the switch work for you and your family.*
Swap, substitute, and shrink
Substitute: 1% or nonfat milk in recipes and when preparing foods such as casseroles, soups, pudding, egg dishes, pancakes and waffles, or macaroni and cheese|
Shrink: Have a smaller glass of whole or reduced-fat milk or a smaller serving on your cereal, then make the rest of your dairy products low- or nonfat (yogurt, cheese, soy drinks)
Use the "step-down principle"
If you usually drink whole milk, make the switch gradually to give yourself time to adjust to the taste and texture differences.
_____Start with reduced fat (2%) milk
_____then switch to low-fat (1%) milk
_____and finally transition to fat-free (skim) milk.
Or, make the change more slowly.
If going from whole milk to 2% milk is too big of a jump, try mixing whole milk and 2% milk for a while. Once you've gotten used to that, switch over to 2% milk (only) and drink that until you are used to it.
Do the same when switching from 2% to 1% milk, and then from 1% to nonfat milk.
Tip: If you drink cappuccinos or lattes—ask for them with low-fat or fat-free (skim) milk.
* Children under 2 years should only drink whole milk, not reduced, low-fat or skim milk.
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