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How Full-Fat Dairy Helps Keep You Lean

Best Dairy Food Sources

There is enough evidence to suggest eating full-fat dairy can help keep you lean and healthy. Consuming dairy foods also helps maintain strong bones and supports muscle growth. As with any nutrition plan, consuming the right portion size of any food is essential for optimal health. It’s also recommended to purchase organic dairy foods to avoid added hormones and antibiotics. The following are excellent full-fat dairy sources:

  • Whole Milk Yogurt– more flavorful than non-fat versions, whole milk yogurt is a rich source of calcium and protein. Each 8 oz. serving contains about 140 calories, 8 grams of protein, 11 grams of carbohydrates, 8 grams of fat, and 275 mg of calcium.
  • Whole Milk– nutrient-dense along with a creamy taste and texture, whole milk provides a low-calorie drink with numerous health benefits. Each 8 oz. serving contains about 149 calories, 8 grams of protein, 11 grams of carbohydrates, 8 grams of fat, and 275 mg. of calcium.
  • Full-Fat Cheeses(including cottage cheese) – dairy food made from milk and available in an assortment of colors, flavors, and textures. The nutrient breakdown of cheese is highly variable and depends on the type of cheese. Each 1 oz serving of cheddar cheese contains about 114 calories, 7 grams of protein, .4 grams of carbohydrates, 9.4 grams of fat, and 202 mg of calcium. Each 1-cup serving of cottage cheese contains about 220 calories, 25 grams of protein, 7 grams of carbohydrates, 9.7 grams of fat, and 187 mg of calcium.
  • Butter– a dairy product containing 80 percent butterfat. Each 1 tbsp serving contains about 102 calories, .1 grams of protein, 0 grams of carbohydrates, and 12 grams of fat. Although not a good source of calcium, real butter contains short-chain fatty acids shown to reduce inflammation in the digestive system. Butter also contains essential vitamins and minerals.





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Date: 07.12.2018, 22:34 / Views: 65333