The Eating Buddy – Cluck and Moo

I have made it known that I love Sushi! In fact as of right now if I could have only one thing to eat the rest of my life Sushi would be the first on the list. If the eating gods said OK you can have two items this would be an easy choice Ice Cream!

I have a saying there are three food groups

1. Chocolate
2. Peanut Butter
3. Carmel

If Ice Cream comes with one of these items it is good, two is better and three? Well game over!

Now you are probably asking what does this have to do with the title cluck and moo? Well, ice cream comes from moo. This post we are going to discuss Dairy and Egg products and why again why we as Americans are mislead or better misinformed about this very important food group. Let me start by correcting myself from the beginning of this post. Yes, I love Ice Cream but do not take this as me meaning this is the only dairy product you should have. Of course in all these Eating Buddy post I hope you are getting a familiar message, which is EVERYTHING IN MODERATION. Even Ice Cream!

So why should we eat dairy?

• Calcium
• Vitamin D
• Protein
• Vitamin B12
• Vitamin A
• Phosphorus

Why should we eat eggs?

• Protein
• Iron
• Vitamin B12
• Folate

How much a day?

• 3 servings of milk or other dairy products
• Eggs aim for 1 to 1 1/2 servings

Serving Sizes:

• Processed Cheese = 2 ounces
• Shredded Cheese = 1/3 cup
• Natural Cheese = 1  1/2 ounces
• Low Fat or Fat Free Milk = 8 ounces
• Low Fat or Fat Free Yogurt = 1 cup
• Egg = 1
• Egg Substitute = 1/4 cup
• Cottage Cheese = 1/2 cup

Make a healthy choice:

• There the word again moderation - Cheese comes a good portion of saturated fat and sodium. In fact cheese has more than 6x the amount of saturated fat than a beef tenderloin. Plus 1 ounce of sliced cheese contains about 10% of the daily amount of sodium.
• Fall in love with fat-free or low-fat - Less in calories and less in saturated fat.
• EGGS ARE GOOD FOR YOU – One egg has 13 essential nutrients and only about 70 calories.

Watch out for these:

• Raw Milk - One word Bacteria. Especially if you are pregnant, a child, elderly or with compromised immune systems.
• Are you lactose intolerant? - A high portion of adults from non-Northern European backgrounds are Lactose Intolerant.
• Nondairy sources of calcium – Make sure you read labels carefully and the product is fortified with calcium.

I will write a second second cluck and moo post shortly, that goes over each category in length.

Until next time Your Fitness Buddy…