Mayo Clinic Minute: How to get calcium without dairy products



The Best Dairy Products

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Wallaby Organic Greek Low-Fat Yogurt with Blueberries
Slow-cooked yogurt is strained to thicken it into a base so rich and delicious, you won't believe it's low-fat. Stir in the accompanying blueberries for a dose of antioxidants with each creamy spoonful.
Per container:I40 cal, 3 g fat (2 g sat), 18 g carbs, 85 mg sodium, 0 g fiber, 12 g protein, 15 g sugar
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Lifeway Low-Fat Mango Kefir
Loads of probiotics, which can help with digestive health, plus the same smoothie-like consistency and sweet-tartness of yogurt. Drink it, pour it over granola, or freeze it like ice cream.
Per cup:140 cal, 2 g fat (2 g sat), 20 g carbs, 125 mg sodium, 0 g fiber, 11 g protein, 20 g sugar
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Chobani 0% Greek Yogurt, Blood Orange
Expecting the double whammy of citrus and yogurt in this fat-free, protein-packed cup to be overwhelmingly tart? You're in for a pleasant surprise: It tastes like a Creamsicle.
Per container:I40 cal, 0 g fat, 21 g carbs, 85 mg sodium, 0 g fiber, 14 g protein, 19 g sugar
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Yasso Mixed Berry Frozen Greek Yogurt Smoothies
Dump this genius pouch into a blender, add fat-free milk, and pour out a protein-rich refresher that's just right for breakfast on the go or as a pre-or post-workout drink.
Per 1/2 pouch (8 fl oz prepared):110 cal, 0 g fat, 15 g carbs, 15 mg sodium, 4 g fiber, 4 g protein, 9 g sugar
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Coffee-mate Natural Bliss Low-Fat Vanilla Creamer
Get the taste of a fancy coffee drink for a fraction of the calories with this all-natural flavored creamer.
Per tablespoon:20 cal, 1 g fat (
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The Laughing Cow Smooth Sensations Cinnamon Cream Cheese Spread
For less than 50 calories, one wedge of this spice-spiked spread turns ordinary bread into a cinnamon bun-flavored treat and supplies 10 percent of your RDA of calcium.
Per wedge:45 cal, 4 g fat (3 g sat), 2 g carbs, 110 mg sodium, 0 g fiber, 2 g protein, 1 g sugar
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Sargento Ultra Thin Sliced Colby Jack Cheese
Not a fan of low-fat cheese? These thinner slices deliver all the flavor for a fraction of the calories per slice and melt perfectly for omelets and paninis.
Per slice:40 cal, 3 g fat (2 g sat),
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Horizon Organic Reduced-Fat Brick Cream Cheese
Neufchatel isn't the only option for a low-fat cheese spread that's as smooth and creamy as the real thing.
Per 2 Tbsp:70 cal, 7 g fat (4 g sat), 2 g carbs, 100 mg sodium, 0 g fiber, 2 g protein,
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Weight Watchers White Cheddar Cheese Wedges
Each pie-shaped piece has the flavor and soft, spreadable texture of a bubbling dish of mac 'n' cheese, but none of the guilt. Try it on crackers or sandwiches or melted over popcorn.
Per wedge:30 cal, 2g fat (1 g sat), 2 g carbs, 240 mg sodium, 1 g fiber, 2 g protein,
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Kerrygold Reduced-Fat Dubliner Cheese
Grass-fed cow's milk gives this Irish cheddar its well-rounded flavor so full you won't miss the fat. It even melts like whole-milk cheese, making it as good to cook with as it is to snack on.
Per 1 oz:80 cal, 6 g fat (4 g sat), 0 g carbs, 190 mg sodium, 0 g fiber, 8 g protein, 0 g sugar
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Organic Valley 2% Reduced-Fat Omega-3 Milk
You get all the benefits of pasture-raised cow's milk--protein, calcium, and vitamin D--plus omega-3 fatty acids to help boost mood, heart health, and brainpower.
Per cup:130 cal, 5 g fat (3 g sat), 12 g carbs, 120 mg sodium, 0 g fiber, 8 g protein, 11 g sugar
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BelGioioso Fresh Mozzarella Pearls
Packed in water for freshness, these orbs of soft cow's-milk cheese are the ideal size to toss into salads.





Video: The Ketogenic Diet & Dairy (Milk, Yogurt & Cheese)

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Date: 16.12.2018, 03:23 / Views: 35491