Weight Watchers has always stressed the importance of dairy consumption. Milk products are included as one of the Good Health Guidelines within the Weight Watchers plan, not only for the calcium, but also the other key nutrients they contain: protein, potassium, phosphorus, riboflavin, magnesium and vitamin D.
This group of nutrients is pivotal for many reasons, including strengthening bones, lowering blood pressure and preventing colon cancer. Most people need two servings a day which equals, for example, 1 cup of milk or yogurt, a 12 ounce latte, 2 cups of cottage cheese or 1 1/2 ounces of hard cheese per serving.
Sprinkle some
A small amount of shredded low-fat cheese goes a long way. Sprinkle some into an omelet or scrambled eggs, over hot popcorn, on a salad, over a casserole or in tacos, fajitas and pasta dishes.
Stir some
Plain non-fat Greek yogurt can add creaminess and texture to many recipes. Stir some into your favorite dairy-based dip, low-fat cream soup or spicy Indian or Moroccan dishes.
Wrap some
Sliced low-fat cheese makes great wrappers. Wrap some around asparagus spears, turkey breast, roast-beef or string beans.
Top some
Low-fat fruit-flavor yogurt makes a tasty topping. Spoon some onto angel food cake, a bowl of berries or low-fat granola.
Research shows that kids who eat breakfast do better on tests. Now adults who eat breakfast might also have a leg up on the competition.
A July 2009 study in the American Journal of Clinical Nutrition reveals that eating a breakfast rich in dairy protein might help you consume 50 fewer calories per day when compared to eating a breakfast rich in sugar. Both groups who took part in the study had 250 calories from their breakfast beverage, either from juice or skim milk, but the milk drinkers reported greater feelings of satisfaction during the following four hours than the juice drinkers, and ate less at their next meal.
The breakfast breakdown
One of the biggest issues people have when planning to embark on a weight-loss plan is that they’re going to feel hungry. “That doesn’t have to be true when you consume low-fat or fat-free milk [or milk products] in your diet,” As the findings of the study appear to favor drinking milk over fruit juice, he suggests, “Take a look at the milk protein content of your breakfast and see how that will affect your satiety…then make little changes that can up your ante.”
Here are some of his tasty, dairy-rich breakfast ideas:
Chug It Chew It
Make hot chocolate with milk, cocoa powder, sweetener and cayenne powder, cinnamon or almond extract. Take fat–free yogurt and tank it up with cottage cheese.
Heat a tea bag in milk with your favorite spices in the microwave for home made chai. Pair fresh fruit with virtually any dairy product.
Stir a few ounces of milk into your coffee or tea each time you have a cup. Eat whole grain cereal with low-fat or fat-free milk or yogurt.
Sweeten cold milk with almond extract and a packet of sweetener.
The calcium bonus
Consuming dairy products gives you plenty of other benefits too, including offering a huge calcium boost — a crucial nutrient in osteoporosis prevention.
A great deal of research is being done that looks at other benefits of calcium intake too, including weight-loss maintenance and a boost in metabolism. While the results of these studies are preliminary and need more research to be confirmed, their findings might certainly encourage milk consumption — which would be a good thing because we’re positive, after all, that milk is good for your bones
Dairy Trivia: What is…
Greek yogurt? Yogurt that’s been strained to remove the whey (the liquid part of yogurt), resulting in a thicker, creamier yogurt that makes a super substitute for cream in some recipes. Most brands have less calcium than regular yogurt.
The nutrient profile of cottage cheese? Cottage cheese is not a rich source of calcium when compared to hard cheese; some brands are actually fortified with calcium. Cottage cheese is, however, a great source of protein.
Milk powder? Milk powder is milk that’s been evaporated to a dry state. It’s often used to make baby formula and is a terrific source of protein.
Condensed milk? Usually sold as sweetened condensed milk, this thick, sweet canned milk is essentially cow’s milk that’s had its water removed and sugar added to it. As such, it’s high in PointsPlus™ values.
Cream of Broccoli Soup
PointsPlus™ Value: 3
Servings: 4
Preparation Time: 14 min
Cooking Time: 20 min
Level of Difficulty: Easy
Evaporated skim milk is a healthy way to add creaminess to soup instead of using cream.
1 medium onion(s), chopped
1 clove(s) (medium) garlic clove(s), minced
2 pound(s) broccoli, tough ends removed, stems and florets chopped
4 cup(s) fat-free chicken broth, or vegetable broth
1 cup(s) fat-free evaporated milk
1/2 tsp hot pepper sauce, or to taste
1/4 tsp table salt, or to taste
1/4 tsp black pepper, or to taste
Instructions
Combine onion and garlic in a 2-quart saucepan with 1/4 cup of water. Simmer until onion is soft, about 10 minutes; spoon vegetables into a large pot.
Add broccoli and broth to pot; bring to a boil over high heat. Once soup boils, reduce heat and simmer until broccoli is soft but still green, about 8 minutes. Do not cover pot while broccoli is cooking or it will turn gray.
Remove soup from heat; puree until smooth in batches in a blender (be careful not to splatter hot liquid) or puree in pot using an immersion blender. Add evaporated milk and hot pepper sauce to soup; season to taste with salt and pepper. Yields about 1 3/4 cups per serving.
Notes
Fresh chives brighten the flavor of cream soups. Sprinkle 1 teaspoon of minced chives over each serving. Or, if available, garnish each bowl with 1 chive blossom.
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