Whether you’re trying to lose weight or not, are a low-carb dieter or lacto-vegetarian, or anything in between, finding healthy sources of protein is a must. Milk and dairy products are complete sources of protein, which means that they contain the full compliment of amino acids needed for protein synthesis, essential for a healthy metabolism and muscle building. As long as we pay some attention to overall fat content, milk and dairy can certainly fit into a healthy diet plan.
In general, opt for low-fat cheeses and reduced fat or skim milk. Also note that cheeses can vary greatly in their fat content compared to protein content. Swiss cheese and low-fat cottage cheese are great when watching calories (saturated fat is not only bad for the heart, but all fat has more than double the calories of carbs). Though it’s low in calories, cream cheese is also low in protein, so while it’s tasty on a bagel, it may not curb your appetite as effectively as other sources of protein would.
Protein and Fat Chart: Milk and Dairy Products.
| Milk And Dairy Products: | Serving Size: | Total Calories: | Grams Protein: | Grams Fat: |
| Buttermilk (low-fat, with active cultures) | 1 cup | 98 | 8 | 2 |
| Cheddar Cheese (low-fat) | 1 oz/ 1 slice | 48 | 7 | 2 |
| Cream Cheese (low-fat) | 1 Tbsp. | 30 | 1 | 2 |
| Cream Cheese (non-fat) | 1 Tbsp. | 15 | 2 | 0 |
| Cottage Cheese (2 % low-fat) | 1/2 cup | 97 | 13 | 3 |
| Cottage Cheese (non-fat) | 1/2 cup | 81 | 12 | 0 |
| Milk (whole) | 1 cup | 146 | 8 | 8 |
| Milk (1% fat) | 1 cup | 102 | 8 | 2 |
| Milk (skim/ nonfat) | 1 cup | 86 | 8 | 0 |
| Mozzarella (part skim milk) | 1 oz | 71 | 7 | 4 |
| Monterey Jack 1oz. | 1oz. / 1 slice | 88 | 8 | 6 |
| Provolone (reduced fat) | 1oz. / 1 slice | 77 | 7 | 5 |
| Ricotta (part skim milk) | 1/2 cup | 171 | 14 | 10 |
| Swiss Cheese | 1oz. / 1 slice | 50 | 8 | 1 |
| *Yogurt (low-fat, added fruit) | 1 cup | 243 | 10 | 3 |
| Greek yogurt | 1/2 cup | 70 | 14 | 0 |
| *Vanilla Ice Cream | 1/2 cup | 137 | 2 | 7 |
*Yogurt and ice cream brands vary greatly in the amount of calories in proportion to the amount of protein. Be sure to read and compare labels, even if they say low-fat, since many of these products have added sugars and/or fruit.
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