The Importance Of Adding Dairy To Your Meal Planner
If you’re trying to eat healthy, you might worry about adding too much dairy to your diet, since dairy products are generally considered high fat foods. But it is indeed possible to add dairy – the right one, that is – in such a way that your ever-so-crucial calorie count does not get affected adversely.
Most of us are not aware that dairy foods happen to be quite rich in calcium, and this can do well in strengthening our bones and maintaining a healthy physique. In fact, the calcium found in dairy products exceeds other sources of calcium in terms of quality.
Low-fat cheese and milk are two things you can add to your meal planner if you wish to add some safe and healthy dairy products. People who increase their intake of low-fat dairy to 3-4 servings per day, as recommended by Purdue University, have seen a 28% increase in the amount of fat they burn while exercising.
You can start by adding items like low-fat yogurt, cottage cheese, cheddar cheese, and skim milk to your daily menu. Increasing your intake of these foods helps your body function better.
Most people associate calcium with strong bones. But you may not be aware that calcium can do wonderful things for your heartbeat, aside from the usual bone-strengthening benefits. If you lack calcium in your system, the body will protect itself by creating calcitrol, an element that would build up in your fat cells and cause you to gain weight.
And the experts have spoken – one Michael Zemel, who has written a book called The Calcium Key, says an increased dairy intake could be responsible for doubling your weight loss capacity as compared to simply cutting down your calories and fat intake.
You can kill two birds with one stone by taking cereal and milk for breakfast for added dairy and calcium. Other great ways you can add both dairy and calcium are by using milk instead of water when cooking, or by drinking low-fat milk instead of soda after meals.
When cooking soup, you can use a milk base instead of the usual meat stock you use if you wish to increase your dairy consumption. Milk makes rice and risotto dishes creamier in texture, which is another smart way to sneak in your dairy.
The most basic way you can get additional calcium and dairy content is simply by drinking one eight-ounce glass of low-fat milk after breakfast, lunch and dinner.